This is a great workout that targets all the major muscle groups while not over-stressing any one muscle group. It combines both arm, leg, and core work into a tough circuit routine.
Just like always, do each exercise as many times as you can in 1 minute. Do all 8 exercises with minimal rest in between and then take a min or two break. Do 3 sets of the exercises.
1. Deadlifts (these are a typical Crossfit exercise… basically lifting a weight from the floor)
3. Dumbell chest press
4. Squat press (you can help push the dumbells up using the momentum as you come up from your squat)
5. Pull ups
6. Plank push ups
7. Single leg wall sits (30 sec each side)
8. Sit ups (with a medicine ball. make sure the ball comes all the way over your head and touches the floor)
Here’s another great circuit workout. It was particularly tough on the arms and the core. Good luck.
As with all the circuits… do the exercises for 1 min and do the circuit three times with minimal rest between exercises and between circuits.
1. Lat pull ups (you can either use a TRX style apparatus with grips or just use a bar a couple feet above the ground with your feet out in front of you)
2. Box jumps
3. Incline pushups (with feet up on something sturdy about 1 ft high)
4. Walking lunges holding weights overhead
5. High plank with opposite arm and leg balance (from a high push up position raise your right hand out in front of you and your left leg up, switch sides)
6. Sit ups with a medicine ball (we do them with 12 lbs, bring the ball completely over your head to the ground when you go down)
7. Single leg wall sits (holding a weight shoulder height in front of you… try 10 lbs for starters)
8. Mountain climbers
The goal of this workout is to do the circuit three times with as little rest as possible. Good luck!
Do each exercise for one minute unless otherwise noted.
1. Walking pushups (do a regular pushup, place one hand about 6-12 in forward with the feet rotating slightly in the same direction, do a pushup, place the other hand about 6-12 in in front of your other hand with the feet rotating slightly to that side… keep going).
2. Walking planks
3. Body squats (100, 75 during the second and third time through the circuit)
4. Jump rope (100 jumps as quickly as possible)
6. Crab walks (make sure to keep your butt up and off the ground)
7. Flutter kicks
8. Mountain climbers
This workout combines long interval training with short circuit work.
Running interval work:
30 minute run – 2 minutes jog/ 2 minutes of running at a good clip (it should be effort levels of 3 for the jog and 7 for the run portions)
Long ladders – set up 3 cones 15 m apart. Run to the first cone, back to the start, run to the second cone, back to the start, run to the third cone, back to the start. Rest. Do the first set running forward both directions. The second set is side shuffles, and the third set is forward on the way out and backpedal on the way back. Rest 1 min between each set. Repeat the three sets.
Set up a box with sides of 30 m. The goal is to sprint around the box, stopping at each corner to complete a task. The task at corner 1 is 10 pushups, corner 2 is 10 squat jumps, corner 3 is 5 lunges on each leg, and corner 4 is 10 burpees. Do not rest between tasks or sprints until you get back to the beginning. Rest for 3 minutes and repeat.
pushup circuit – yoga, regular, yoga, twist, yoga, arm raise (do 5 of each of the pushups with minimal rest in between)
20 chops on a bosu ball
20 shoulder shrugs
20 pushups with feet on a chair
bridge hold with 10 leg extensions (hold your body in a bridge position – butt off the floor and extend your foot from your knee. You will be balancing on your opposite leg, but make sure not to let your butt sag. Alternate legs and do 10 total extensions)
20 crunches on a yoga ball
20 lunges on a bosu ball
ab circuit – regular crunches, leg lifts, side to side touches, flutter kicks (flutter your feet about 4 inches off the ground while you are lying on your back), plank, bicycle (do each exercise from 1 minute, for a total of 6 minutes)
Challenge: regular pushups to exhaustion (make sure to keep track of your records)