fitness, Uncategorized

Work Out Circuit Series One

I’ll preface this post: I write these workouts while I cool down; sometimes I don’t understand what my weird, endorphin-induced post-workout brain short code.

total body circuit

Warm Up: 20 min elliptical + Ball plank toe rotation + 1 min plank hold

Circuit 1 (2x)
25 lb kettle bell deadlift thrusts
25 lb kettle bell swings
12 lb plank rows
12 Leg extensions heavy
Circuit 2 (2x)
15 ea alt lunges 12lbs
30 mntn climbers
30 sec ball plank hold
15 ball bridges
15 ea alt lunges 30lb bar
Dead lift rows 10,10,10 + 10
30 sec ball plank
30 mountain climbers
15 hip bridges on ball
Pistol Squats (attempts)

cool down
15 minutes cross stepper

///

Chest Circuit
Warm up: 5 min stairs + Pull ups (assisted, drop set) +  Pistol squat attempts

Circuit 1 (5x)
15 Drop set Bosu chest press 15lbs, 12lbs
Superset 20 chest flys (12lbs)
15 Straight bar bicep curls (12lbs)
Sets 2 & 4 40lb plate squats
Set 3 side bi curls + bosu plank rolls with leg lifts
Set 4 burnout isometric curls and bottom half curls + elliptical:
1 min level 12, 10 lunges each repeat 2x

///

Shoulders
Warm up: 6 min stairs
Circuit 1 (3x)
15lb overhead press 15 + 10 single arm press isometric
drop set single front raise (15 lbs, 10 lbs)
Circuit 2 (2x)
Spider planks 12-15 each + superset 30 side dips each
Plank triceps kickbacks burnout
30 Triceps dips

///

Shoulders/Back

warm up: 20 minutes stairs
Circuit 1 (3x)
Lateral raise (12.5lbs)
Reverse fly (12.5lbs)
Dead lift rows (30lb bar)
1 set 15lb single reverse fly burnouts
Circuit 2 (3x)
Plank rows
Push up to side plank
30 triceps dips
8 minutes stairs

“don’t skip leg day”
Warm up: 12 min stairs
Circuit 1 (3x)
Forward/backward lunge
Walking Squats
Curtsey lunge non weighted
Circuit 2 (3x)
Leg Curls
Leg Extensions
Wide angle lunge
Wide leg dead lift with calf raise

///

chest/biceps
3x 12.5 lbs
Ball presses + flys
Curls
Bar curls
One ab movement
///

shoulders
1 x3
Lateral raises
Arnold press
Diamond push
2 x 3
Front raise
Barbell press
Bent over lateral raise
///

back triceps
1 – 3x
Wide grip lat pull down hi lo
Lawn mowers
Tricep dips
2 3x
Close seated rows
Reverse fly
Tricep dips
3-3x
Deadlift rows
Tricep dips
///

don
1 2x
Bar lunges 15 each
Walking squats
Non weighted curtesy lunges
2 2x

Curls drop set
Extensions drop set
Wide angle lunges 15 each
Wide dead lift calf raise, Wide dead lift
///

random biceps
Curls drop set
Wide angle bar lunges
Cross stepper
Curls
Extensions drop set
Wide dead lift
Cross stepper

///

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