Total Body Circuit

Weight

Finally, another circuit to add into your workout schedule!  This one works the entire body and works best with hand weights but can be done with a resistance band as well.  You will also need a jump rope which you can find at Target, Walmart or any fitness store.  As with the other circuits, go through all of the exercises before taking a break.  You can repeat this circuit up to 3 times if you want a longer, more intense workout.  Just make sure to take a 2 minute break in between sets.

I have had some questions about how much weight to use on each exercise.  The move should start to get hard around 12 reps.  If you can do all 15 reps easily, use a heavier weight.  For smaller muscles, use smaller weights (shoulders, triceps).  Biceps, back and chest can handle heavier weights.

5 minute warmup walking/jogging
15 single leg shoulder press (switch legs halfway)
50 jump rope
15 single leg biceps curl (switch legs halfway)
50 jump rope
15 supine tricep extensions (lower slowly so you don’t hit your face!)
50 jump rope
15 chest press (nice and slow)
50 jump rope
15 single leg bent over row
50 jump rope
15 dumbbell deadlift (make sure not to round your back)
15 plies (no weights)
20 alternating lunges (no weights) Watch those knees! Make sure knees don’t go past toes.
Rest 2:00 then start over. Do 2-3 sets.

Don’t forget to cool down by walking and stretching.  Because this is a whole-body strength workout, don’t do it two days in a row.  Give your muscles time to rest.  As always, if you have any questions, please let me know.  Now go get your sweat on!

You can find more workouts by going to my Fitness Page.

Flickr photo by cheeseroc

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  • Katy @ A Healthy Shot December 29, 2010 at 4:00 pm

    I've been looking for a new strength circuit to change up my workouts (I get bored easily!!) Can't wait to try this one later today 🙂

  • Jess June 8, 2011 at 12:13 am

    I love the sound of this circuit (and I really love that you post ideas like this)! I usually stick to Jillian Michaels DVDs or the treadmill, but I might have to give this a shot tomorrow.

  • Hilary August 29, 2011 at 8:36 pm

    Just did this workout with my high-school age daughter. It was something we could both do, and vary the intensity for our specific fitness level depending on what weights we used. Thanks for posting.

    • inspiredrd August 29, 2011 at 9:03 pm

      That is so cool! Thanks for letting me know. My goal is to post workouts that people at all fitness levels can do.