You might be able to tell that I really don’t like doing the same workouts for long. I switch up my routine quite frequently (every few months). When I try something new and it works for me, I like sharing it! 🙂
Typically, I’d do weight workouts that involve a split (ie. Legs, Back/Chest, Shoulders/Abs, Biceps/Triceps). While split workouts are great to exhaust a specific muscle group, like anything, your body gets used to it after a while, so its good to try something different. Its also not the best option if you’re working out 3-4 days a week as you might end up missing certain body parts.
There are many reasons why I like these circuit style workouts, but the main reason being that these are fun to do with a partner or small group.
There are many ways you can do these workouts, so here are my top suggestions:
– If you workout with a partner, do every exercise together side-by-side. If you are limited with available equipment at your gym or for a particular exercise, just modify for something else that might not require equipment at all (eg. burpees), or something with dumbbells, or simply alternate with each other.
– If you are doing the workouts in a small group of 3 or 4, grab all the equipment you’d need to do each series, and take turns in a circle, then switch to the next exercise. Similar to what it would be like doing stations.
– If you’re in a group of 3, do the first 3 exercises in a circuit-style so every person has a station. Then for the 4th exercise in the series, do it all together at the same time.
– If you do them by yourself, you could do 3 sets of each exercise before moving onto the next, or you could do 1 set of each exercise in the series, then repeat that 3 times.
I’m planning on posting around 6-8 weeks worth of this style workout. So here we go with Week 1!
* I’ve included links to video’s for some of the exercises.
Full Body Blast Circuit Workout < Week 1 >
3) 2 minute treadmill sprint (8+ mph), then walk on incline for 1 min (4.5 mph at incline 8)
3) Stairmaster level 18 for 90 seconds, then level 10 for 1 minute
3) Treadmill Intervals. 2 min at 8+ mph, 1 min walk at 4 mph on incline
Friday – 1000 rep workout
100 reps of each exercise. Do all the reps in each exercise before moving onto the next. Do as many reps as you can before taking a break. I try to do about 25 reps before taking a short rest and finishing the rest.
1) 100 curtsy lunges with dumbbells (50 per leg)
2) 100 jump lunges
3) 100 standing, palms in dumbbell press
4) 100 rope curls
5) 100 leg extensions – machine
6) 100 pushups (drop to your knees if you have to)
7) 100 lying leg curls
8) 100 bench dips (feet on ground – easier, feet on other bench – more difficult)
9) 100 arnold presses
10) 100 seated rows
Disclaimer: I’m not a doctor, and I recommend consulting with yours before starting on a new exercise program 🙂 Be safe, and have fun!