fitness, Uncategorized

Body Circuit Series

For the last two weeks, I’ve tried switching between the same circuits. They go like this:
I used 12.5 lbs for all circuits and repeated each three times unless otherwise noted

Circuit Series 1
Warm up: 15 minutes stairs
Plank rows 15
Reverse fly 15
Push up to side plank 10 each
Curtsey lunge, 15 with lat leg raise 10 regular, 5 non weighted
Plank rolls with leg lift 15 each

Circuit Series 2
Warm up: 10 minutes stairs
Lunge rotation
Dead lift with bicep curls (15 lbs)
Front lever squats (15 lbs)
Lateral lunge with front raise
Lunge bicep curls
1 leg triceps kickbacks
Treadmill: 2 min walk (4.0) + 1 minute sprint (9.5-10.5)
30 Russian twists

Circuit Series 3
Warm up: 12 minutes stairs
Lunge rotation
Dead lift with overhead press
Front lever squats
Abs: 30 bicycle-side dips-long leg lever switch-mntn climbers
Laterals with front raise
Lunges with bicep curl
Squat jumps

Circuit Series 4
Warm up: 10 minutes stairs
Circuit 1
Shoulder press 15
triceps dips 30
side plank dips 20
Hi-lo shelf oblique twists 15 each
Circuit 2
Lateral raises/front around raises 15
tri dips 30
20 mntn climbers+20sec plank hold
(Dying)

Circuit Series 5
Warm up: 10 minutes stairs
Circuit 1
30 Push ups
15 bent over lateral raises
Drop set assisted pullups
Circuit 2
Drop set wide grip lat pull down
Bicep curls

My music theme these last two weeks was particularly hard-core and involved some of these songs:

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