This circuit I did last week and was just not feeling it. I was sick and my body was telling me. It’s sloppy and not the best, but it got the job done!
I did each arm move for 12 reps holding 10 pound DB’s 3 times.
Any core move I do, I aim for 25 on each side or 50 if it’s one full core move. I encourage people to aim higher in reps than they think they can handle because, I promise, your body can take more than you think.
If you are trying to bulk up, do more weight. If you want to stay on the leaner side, I recommend lighter weight and more reps. Focus more on the actual muscle and move slow. Sometimes we are in a hurry and need to move fast, but do your best to really isolate that muscle and watch your form.
Outward Bicep Curl – 10 lb- 12 reps
another angle so you can see where arm placement should be. Elbows tucked!
Dumbbell Side Bend- 10 lb – 25 each side
Standing (or seated) Single Tricep Press/Overhead Extension- 10 lb – 15 reps
Tricep Dip- Body Weight – 15 reps
Calve Raises- Body Weight with 2 lb ankle wraps – 25 reps
Calf Stretch – my calves ALWAYS burn after I do calf raises so I thought I’d add in a stretch I do immediately after
High Knees – kicking up that heart rate 60 total (30 each leg)
Tuck Jumps- 2 lb ankle straps – 20 reps
Burpees- 15 reps I HAAAAAATE these, but they are one of the best things you can do. I try to do, at least, 5-10 in every other workout circuit. Clearly, my form sucks here lol
Single Leg Extended Cross Crunch- 20 each leg
Heel Touches – 25 each side
Butterfly Crunch- 20 reps
Reverse Crunch- 25 reps On these, some will tell you to have arms anywhere other than under low back/hips, but I find it more challenging and better for my back if I keep my hands under my hips. To each their own.
Hip Twister Plank- 20 each side
This is another one I try to add to every other workout. A short plank followed by forward/back slide then right into side to side.