Workouts: Sue's Circuits: Part 5

Circuit 5

+ 6x stairs 
+ 6x chin-ups
+ 10x split squats with bar between legs (65 lbs, left then right)
+ 8x decline push-ups with right toe on bench, left leg up (repeat with opposite legs)
+ 10x Bulgarian Split Squats holding dumbbells (20 lbs) left leg, then right 
+ 10x med-ball push-up, left hand on floor right hand on med ball, do a push-up then roll to other hand
+ 10x squat with plate overhead press (10 kg plate)
+ 6x push-up to flies with dumbbell (17.5 lbs)
+ 10x Romanian dead lift
+ 10x overhead med-ball (6 kg) get-ups (with med-ball squeezed between palms and above your head, go to your knees on the mat, then plant both feet back on your toes and hop up)
+ sprint gym length x 4
+ 90 second rest


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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