Workouts: Sue's Circuits: Part 4


Circuit 4

Warmup

+ 10x per leg Walking lunge 
+ 10x per leg High kick /
+ Skip jump (length of gym)
+ Butt kicks (length of gym)
+ Lateral shuffles (length of gym x 2; each direction)

Workout 

+ 10x chin-ups 
+ 16x alternating jump split lunges
+ 14x scorpion push-ups
+ 10x/leg pistol squats with TRX
+ 10x p lank push-up to open rotation (T) with 20 lb dumbbells 
+ 12x sumo deadlifts (65 lbs) 
+ 7x/arm rotating punch in plank with 20 lb dumbbells
+ 12x TRX hamstring curl 
+ 8x per side angel flies (12 lb dumbbells) with curtsy lunge
+ 4x gym length sprints 






Disclaimer

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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