3 circuits today, 10 minutes.
You can do all 3, or just 1 or 2. Whatever suits your day and/or abilities.
If you choose to do more then 1 do them in the order listed below for best results.
Each circuit is 10 minutes consisting of 2 exercises. You will do the prescribed repetitions as quick as you can, then rest for the remainder of the minute. At the start of the next minute go again!
Choose the weight and progression for each exercise to accommodate the number of reps. So make it easier or harder depending on your abilities and energy today.
Circuit 1: Every Minute On The Minute (EMOM) x 10 Minutes
(yes that works out to 60 cleans and 60 squats!)
Circuit 2: Every Minute On The Minute (EMOM) x 10 Minutes
(yes that works out to 80 lunges and 80 pushups!)
Circuit 3: Every Minute On The Minute (EMOM) x 10 Minutes
(yes that works out to 50 burpees and 100 swings!)
This 20 minute bodyweight interval workout seems too easy on paper but quickly sneaks up on you! Simple is always harder!
You can do this workout anywhere. Just grab a timer.
5 bodyweight exercises. 30 seconds WORK, 30 seconds REST. Go through the list in order for 4 sets! WHEW.
FORM IS PARAMOUNT. High intensity training is very challenging and at all times perform these movements with the best possible form. When needed stop and rest or reduce the difficulty to ensure you are playing safe.
Fitness should make you better, not wear you out.
Have fun :)
Short and sweet cardio circuit.
20 seconds ON, 20 seconds OFF, 3 exercises, 5 sets.
Swings (kettlebell or dumbbell)
Jump Rope (or jumping jacks, high knees, step ups……)
My workout name game needs work.
For this workout you need 1 or 2 kettlebells. If you only have one it should be an appropriate weight to push overhead, which is often a lighter movement for most.
Work and rest intervals are 30 seconds. You can reduce the rest if appropriate however you could also try to use heavier weight (MY choice) or move faster.
30 seconds ON, 30 seconds rest, 4 sets.
Clean & Press (right then left)
Lunge & Pass Under
Pullover & Deck Squat- *modify to Pullover and Sit Up of needed
Modifications for using a dumbbell:
Lunge with a single or double front rack hold (hold weight(s) at shoulder/chest height)
Now you go:
Mobility Warm up:
perform each exercise for 20 seconds, resting 10 seconds in between. Complete the circuit in order for 3 sets:
Cardio Warm up: perform each exercise for 20 seconds with no rest in between. Take 10 seconds rest at end and repeat for 2 rounds in total:
WORKOUT: We are combining strength and cardio in this metabolic circuit workout. Choose your working weights accordingly!
Perform the list in order for 20 seconds ON, 20 seconds OFF. Complete the circuit 5 sets in total taking a rest at the end of each set only if needed!
Shoulder press- right arm
Shoulder press- left arm
Bent over Row- right arm
Bent over Row- left arm
Split squat or Reverse Lunge (single side)- right leg
Split squat or Reverse Lunge (single side)- left leg
Glute Bridge Finisher
Complete 5 sets with little to no rest:
10 x Bodyweight hip thrust
5 x single leg hip thrust on each side
*increase to 20 & 10 if needed but always with great form!