Timed Body Weight Circuit w/ Bonus Arms and Abs

You'll love this!

We did a 'fun' workout yesterday that has been one to remember days after (if you know what I mean).  The main event of this workout is the timed body weight circuit, but if you have access to gym equipment and want to add the bonus ABS and ARMS, then do the additional weights before you jump in to the timed part.

Arms:

10-15 Push-up with a crunch on the stability ball

10 /arm Bicep 90 degree hold with bicep curl 

10-15 front raises with a twist (we used a plate)

Abs:

20 BOSU in and outs with weight (we used an 8 lbs. medicine ball)

20 Jackknives

20 Stability Ball leg raises

Timed Body Weight Circuit:

Complete 2 rounds of each set with no rest in between.  Then take a short 30 second-1 minute break before moving on to the next set of 2 exercises. Repeat all over again if you are game. 

30 sec Burpees

60 sec Plank

30 sec High knees

60 sec Reverse lunges

30 sec Mountain climbers

60 sec Reverse Crunches

30 sec Squat jumps

60 sec Wall sit

30 sec Triceps dip

60 sec Speed skaters

HIIT... Tabata Style

I'm sure if you are reading this post, you are obviously interested in fitness and have most likely heard of High Intensity Interval Training (HIIT).  The following workout includes a version of HIIT called Tabata training. Tabata training is a great way to get multiple benefits all in one package...a great replacement for that combo meal! ;)   The Tabata training theory is that is trains both your aerobic and anaerobic systems with one workout.

The workout below includes a Tabata HIIT segment after completing 3 sets of each circuit. This will really get your heart pumping and burn lots of calorie in a short amount of time.  Check it out!


Back Circuit: 3 rounds of
Dumbbell wood choppers (low to high)- 10/side
Dumbbell bent over rows- 15
Squat with dumbbell raise overhead - 10-15  (keep your arms straight and squeeze your shoulder blades together at the top)

HITT: 8 rounds of 20 seconds exercise, 10 seconds rest (4 minutes total)
           Alternating lunge jump to squat jump

Ab Circuit: 3 rounds of
Weighted heels to heavens- 20-30
Side stars- 30-45 seconds/side
Kettlebell Windmills- 10/side (you can use a dumbbell)

HIIT: 8 rounds of 20 seconds exercise, 10 seconds rest (4 minutes total)
         Pushup with knee tuck

Leg Circuit: 3 rounds of
Walking lunges with shoulder press - 10 each leg
Speed skaters - 30-40 total
Squat with bicep curl- 15

HIIT: 8 rounds of 20 seconds exercise, 10 seconds rest (4 minutes total)
         Burpees


    Circuit #1

    Dumbbell bent over rows

    Dumbbells low to high

    Squat with dumbbell raise overhead

    HITT: Alternating lunge to squat jump


    Circuit #2

    Weighted heels to heaven

    Side Stars

    Windmills

     

    HIIT: Push-up with knee tuck

    Circuit #2

    Walking lunges with a shoulder press

    Side to side skater jumps

    Squat with bicep curl

    HIIT: Burpees

Focus on Two

If you want to build muscle, you've got to break down muscle!  If you want to burn calories, you've got to give them something to be used on!  When I really want to get a good burn and push it a little more, I like to focus on just 2 muscle groups per circuit.... and why not do some more core work while we're at it???   Have fun!!

Complete 3 rounds of each circuit.  The assigned repetitions are listed on each exercise.

Chest and Abs:

• 20 plank to push up with knee to elbow (start in a plank, bring your knee up to your elbow one side at a time, go up to a push up position and bring your knee to your elbow one side at a time, go back down to plank knee to elbow, etc.)
• 20 alternating jack knife
• 20/side donkey kicks over the medicine ball
• 10 dragon walks

Lower Body and Back:

• 15 lat pull down
• 15/leg split squat/spasov squat
• 25 low back extensions on the stability ball
• 15/leg 1-leg dumbbell dead lift

BONUS Abs:

• 15 stability ball push up to crunch
• 15/side scissor kicks with a twist
• 15/side side plank with knee crunch

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!!!