Workouts: Sue's Circuits: Part 3.

Circuit 3

+ 6x Stairs 
+ 10x chin-ups
+ 14x  (65 lbs) weighted pop squats
+ 14x superman push-ups
+ 10x weighted bar lunge (between legs 65 lbs) per leg
+ 14x off set push-ups with med ball
+ 10x (per side) weighted (65 lb) 45 degree angle dead lifts
+ 20x plank to shoulder tap 
+ 8x push-up, to renegade row, to hop up to shoulder press/reverse lunge (20 lb dumbbells)
+ 10x dead lifts with weighted bar (65lbs) narrow stance
+ 8x push-up to renegade row and open T
+ 10x agility burpees
+ 10x plank to pike; toes on med ball
+ 90x second rest, repeat


I have decided to share some of my total body circuits that I have put together for myself.  I am NOT an expert, however, I do a lot of research and have found what works BEST for ME.  I find that doing these type of workouts are an efficient use of my time while at the gym.  I can be in and out in 50 minutes or less and I have completed a total body workout with weights, and cardio incorporated right in. I like the high intensity of the exercise, feeling my muscles straining, my lungs heaving, my heart pumping and sweat pouring down my face!  The weights listed below are what I am currently using for myself.  My fitness level is relatively high and it has taken a LOT of time to progress to these weights and complexity of push-up variations, etc.  This is NOT where I started at, even though I have always had a relatively high fitness level... I am a work in progress and have pushed myself to this level and will continue to find ways to push myself further in the future. 

I would say that the majority of the circuits are for moderate to high fitness levels, and the more plyometrics you incorporate, the more intense this circuit will be; HOWEVER, most of the exercises could be adapted by doing some of the following:

  • to use a lower weight; you know what dumbbells or straight bar weights you can handle, if it's 5 lb dumbbells and a 20 lb bar, no problem, you need to start SOMEWHERE!
  • if using lower weights is not an option, use body weight only
  • take out the plyometrics (NO JUMPING)
  • use a resistance band for your chin-ups (seriously worth trying to progress with this exercise and you need to start somewhere)
  • doing regular push-ups instead of the variations I have listed
  • speedskaters rather than weighted lateral bounds


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