What do you get when you combine my favorite upper and lower body exercises into one workout?
A circuit that’s bound to leave you with burnin’ arms and legs!
I walked into the gym during my break between classes Thursday with absolutely no idea what I wanted to do. Normally my workouts are somewhat lackluster if I don’t have a plan. However, the creative fitness juices were a flowin’.
It took me 35 minutes to complete this workout after warming up. The amount of weight you use to perform each exercise will depend on your strength and level of experience with circuits. If you’re a beginner, I suggest using the weights below for each exercise. If you’re an expert, I challenge you to lift heavy!
- Rows and raises: 5-, 8- or 10-pound dumbbells
- High knees, box jumps, step-ups, mountain climbers: no weights
- Military press and deadlift: 10 to 20 pounds total
- Kettlebell swing: 6 or 8 kg
Follow the links below to see videos of how to perform each exercise.
- Upright row
- Lateral raise
- High knees
- Box jump
- Standing straight bar military press
- Front raise
- Russian kettlebell swing
- Mountain climbers
Feel free to combine the circuit with 10 to 20 minutes of your favorite cardio for a total body workout. I like to row, but steady-state cardio on the treadmill or elliptical is also an option.
After you finish your workout, please don’t forget to stretch! I foam rolled for 10 minutes afterward, which was gloriously painful. Subject yourself to the torture if you want an amazing deep tissue massage.
Note: I am not a personal trainer or certified fitness professional. Please check with a doctor before performing any exercise.
- Are you a fan of circuit workouts?
- Have you ever foam rolled?
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