Weight Training Circuit- Total Body

I love a good total body lift!  It's always a good feeling to have every muscle a little pumped and tightened.  The focus of this total body lift is to work multiple muscles in each exercise.  You'll also notice the third exercise in each circuit is more cardiovascular and more intense.  The goal is to get your heart rate up.  This way you can make the lift more metabolic and burn more calories by the time you are done.  Plus, you'll finish feeling like you worked out hard (aka workout satisfaction)!

Total Body Weight Training Workout

Complete 3 rounds of each circuit

15 Dumbbell squat to shoulder press
10 Dumbbell pushup to row
10 Bench squat jumps

20 Dumbbell hot potato squats
15 Stability ball pushup to crunch
15 BOSU burpees

10 Pullups
10/leg Walking lunges w bicep curl
1 minute -Medicine ball high knee taps

Dumbbell Squat to press

Dumbbell squat to press

Dumbbell pushup to row

Dumbbell pushup to row

Bench squat jump

Bench squat jump

Bench squat jump

Medicine Ball high knee taps

walking lunges with bicep curl

walking lunges with bicep curl

BOSU burpees

BOSU burpees

BOSU burpees

Stability Ball pushup to crunch

Stability ball pushup to crunch

Hot potato squats

Hot potato squats

Hot potato squats

Funday Monday

Have you ever stepped on the scale Monday morning and said to yourself, "Wow, I have a lot of work to do today!"...?  Well, that was me this morning.  Luckily, much of that Monday morning weight is usually water retention, and luckily after a hard workout, I am able to sweat a lot of it off.

As silly as it sounds, I love Monday workouts. They usually feel harder than other days after taking Sunday off, but at the same time, I usually make them harder since I took Sunday off.  After they are all over, I'm back on track and feeling good again.  (Gotta love those endorphins, right?!)  Here is a great "Funday Monday" workout to get your week started off on the right foot!

• Complete each exercise for 1 minute with a 10-15 second recovery/transition in between exercises
• Complete 3 rounds for each circuit.

Circuit #1
Dumbbell squat to press
Sideways hops over the box
Dumbbell plank walks
Sprint

Circuit #2
Walking lunges with bicep curl
Forward split jumps on the box
Medicine Ball striders
Sprint

Circuit #3
Plank on the stability ball with knee to elbow
Jump squats from seated position on box
Assisted pullups
Sprint

Don't forget your cardio!!!  We've got calories to burn!

Yasso 800s
Complete an 800 meter run (pretty much 1/2 mile)
Recover with a jog or speed walk for the same amount of time it took you to complete the 800 run
Repeat
** Try to complete at least 4, but do as many as you can.  Eventually try to complete 6-10.