Full Body Dynamic Circuit

I was so excited about this workout, I posted it the day we did it.  I've been on the lookout for some new challenging exercises to add to my repertoire.  We had a few grunts and groans during this workout today, so I know it's a good one!  You will get a good burn in both your legs and arms, and ALL of these dynamic exercises will work your core!   Are you excited yet? This one is a must do.... ENJOY!

Full Body Dynamic Circuit

• 3 rounds of each circuit
• 40 seconds exercise
• 10 seconds recover

** Some exercises are 40 seconds on one side and then 40 seconds on the other side after the 10 second rest
 

Circuit #1
1-leg, 1- arm row (left side)
1- leg, 1-arm row (right side)
Ball slams
Plank jump runs
1-leg squat to jump (left side)
1-leg squat to jump (right side)

Circuit #2
moving pushup pop
Pogo lunges(20 secs) -immediately followed by- 1 leg side to side hop (20 secs) (Left side)
Pogo lunges(20 secs) -immediately followed by- 1 leg side to side hop (20 secs) (Right side)
Stability Ball fly crunch
Medicine Ball bicycles
Squat to high cross

 

1-leg, 1-arm row

Ball Slams

1- leg squat to hop

 

Pushup Pop

 

Pogo Lunge to squat (20 seconds)

1-leg side to side hop (20 seconds)

Stability ball fly crunch

Bicycle medicine ball hold

Squat to high cross

Core Stability Exercises

I'm always trying out challenging new exercises.  Mixing up your routine and including many different exercises is important for many reasons.  Many times a mental change and new challenge is the number one motivator, but also important is that it will help you continue to progress and see results as well as prevent overtraining injuries. 

This video shows my new found and developed exercises.  The video shows a few reps of different varieties of core stability exercises using the BOSU Ball and Stability Ball.  Super fun!!!

Total Body Lift with Running

We had a great workout today! I loved it so much that I had to share!  This workout is a total body lift with 2 minutes of running at the end of each set. Each circuit contains one or two weighted exercise and a higher intensity body weight exercise.  Try and complete 2-3 rounds of each circuit.  There is also an ab circuit at the end of the workout.  Complete each of the exercises for 1 minute followed by 15 seconds of recovery time.  

Total Body Lift w/ Running

**Complete each exercise for 1 minute, with 15 seconds rest/recovery

Medicine ball squat, curl, press
1- arm, 1- leg dumbbell row (30 seconds each side)
Knee to elbow in pushup position
-Run 2 minutes
**Complete 2-3 rounds

Medicine ball burpee with jump
1- arm dumbbell swing (30 seconds each arm)
Squat hold in and out
-Run 2 minutes
**Complete 2-3 rounds

Stationary lunge to shoulder press
2-point high plank (30 seconds each side)
8 mountain climber to 8 squat hops (hold squat position)
-Run 2 minutes
**Complete 2-3 rounds

ABS:
Dumbbell overhead alternating crunch to knee
Heels to heaven with weight
Plank with knee taps
**Complete 2-3 rounds.

Medicine ball squat, curl, press

 

1- arm, 1-leg dumbbell row

 

Knee to elbow

Medicine Ball burpee with a jump

1- arm dumbbell swing (switch sides at 30 seconds)

 

Squat hold in and outs

Stationary lunge with shoulder press

 

2-point plank (switch sides at 30 seconds)

 

8 mountain climber, to 8 squat hops (hold squat position)

ABS:

Dumbbell overhead alternating crunch to knee

 

Weighted heels to heaven

 

Plank hold with knee taps