Full Body Circuit Workout

Posted on July 30, 2013 by admin

Hey there everyone! I have a challenging Full Body Circuit Workout for you this week for the Home Workout of the Week. It’s going to work all of the major muscle groups as well as your core and because there is no rest between the exercises, you will be getting a great cardiovascular workout as well. The goal is to do all 8 exercises in a row before taking a rest but you may need to work up to that point so do what you can and take a rest if you’re not feeling well!

Give it a shot and let me know how you do!

Full Body Circuit Workout

Warm-Up

30 seconds of Jumping Jacks
10 Pushups
12 Spiderman Climbs
10 Spinal Rotations each side
10 Shoulder Circles each arm

Superset

Helicopter – 15 reps
Shoulder Walkout – 10 reps
Burpee – 8 reps
Side to Side Pushup – 10 to 12 reps
Reverse Lunge One Leg Deadlift – 8 to 10 reps each leg
Superman Back Row – 10 to 12 reps
Jump Lunge Hold – 10 reps
Three Close Grip Pushup Superman – 5 rounds with a 10 second hold on the superman

Rest for 60 to 90 seconds then repeat the superset 2 more times

Core

Pulse Up – 15 to 20 reps
Crunchy Frog – 15 to 20 reps
Side Plank – 20 to 30 second hold each side
Forward Bicycle – 20 to 30 reps
Side to Side Leg Raise – 20 reps
V Crunch – 15 to 20 reps

Upper Body/Core Workout

Posted on July 23, 2013 by admin

Last week I showed you a lower body and core workout for the Home Workout of the Week. I’m sure your legs and abs were burning from that workout so this week it’s time to hit the muscles of the upper body!

A lot of these exercises (especially pushups) can strain the rotator cuff muscles which are important in shoulder movements and in maintaining shoulder joint stability so please make sure you are properly warmed up with lots of arm movement before attempting this workout.

Work hard and have fun! Let me know if you have any questions.

Upper Body and Core

Warm-Up

30 seconds of Jumping Jacks
10 Pushups
12 Spiderman Climbs
10 Spinal Rotations each side
10 Shoulder Circles each arm

Superset 1

Side to Side Pushup – 10 to 12 reps
Shoulder Walkout – 8 to 10 reps
In and Out Crunches – 20 reps

Rest for 30 to 60 seconds then repeat the superset 1 more time

Superset 2

Plank Back Row – 20 reps
Superman Back Row – 10 to 15 reps
V Up Roll Up – 20 reps

Rest for 30 to 60 seconds then repeat the superset 1 more time

Superset 3

Suicide Pushup – 20 reps (change lead hand half way through)
Tricep Dip – 10 to 15 reps
Sea Turtle – 10 to 15 reps

Rest for 30 to 60 seconds then repeat the superset 1 more time

Lower Body/Core Workout

Posted on July 15, 2013 by admin

I have a Lower Body/Core workout for you to try for this week’s Home Workout of the Week. Make sure you are well warmed up before trying this routine as it is fairly challenging. This workout includes plyometric training so if you are not used to jumping or if you have knee or back problems then please regress the movements until you feel you are strong enough to handle them.

This Lower Body/Core workout will help with your balance and explosive power as well as increasing your muscle strength and the amount of calories burned. For an extra challenge, try holding on to some dumbbells if you have some.

Let me know if you have any questions!

Lower Body and Core

Warm-up

30 seconds of Jumping Jacks
12 Body weight Squats
20 Mountain Climbers
5 Burpees

Superset 1

Jump Squat and Hold – 6 reps with 5 second holds between each jump
Sumo Squat – 15 reps
Reverse Crunch – 15 to 20 reps

Rest for 30 to 60 seconds then repeat the superset 1 more time

Superset 2

Helicopter – 12 reps
Reverse Lunge Leg Kick – 10 reps each leg
Crunch and Hold Leg Scissor – 30 reps

Rest for 30 to 60 seconds then repeat the superset 1 more time

Superset 3

One Leg Deadlift – 10 reps each leg
One Leg Bridge – 10 reps each leg
Reverse Bicycle – 30 reps

Rest for 30 to 60 seconds then repeat the superset 1 more time

Full Body Workout 1

Posted on July 8, 2013 by admin

Hello there, I am starting a new series of blogs called Home Workout of the Week to help you on your fitness journey. Each week I will have a new workout routine for you to try with links to video demonstrations for each exercise. If you have been following my Home Exercise of the Week series then you will recognize these exercises and I will show you how to incorporate them in to a workout routine.

If you have any questions at all please leave a comment on the blog or contact me directly. Just remember – if something doesn’t feel right or you are experiencing pain other than normal muscle burn, please discontinue the exercise and move on to the next one.

Ok so give this weeks workout a try and let me know how you do! You can add some weights to this routine if you have some or just use your body weight for resistance.

Full Body Workout

Superset 1 (a superset is 2 or more exercises performed back to back with no rest)

Squat and Hold – 30 seconds
Side to Side Pushup – 10 to 12 reps
Pulse Up – 15 to 20 reps
Jumping Jacks – 30 seconds

Rest for 30 to 60 seconds then repeat the superset 1 more time

Superset 2

Reverse Lunge – 10 reps each leg
Plank Back Row – 10 reps each arm
Cross Body Mountain Climber – 20 reps
Jumping Jacks – 30 seconds

Rest for 30 to 60 seconds then repeat the superset 1 more time

Superset 3

Sumo Squat – 12 to 15 reps
Shoulder Walkout – 10 reps
Plank Crawl – 30 to 40 seconds
Jumping Jacks – 30 seconds

Rest for 30 to 60 seconds then repeat the superset 1 more time

Homebody Training

ALL YOU HAVE TO HAVE IS DETERMINATION. I WILL HELP YOU THE REST OF THE WAY.

Monthly Archives: July 2013

Full Body Circuit Workout

Upper Body/Core Workout

Lower Body/Core Workout

Full Body Workout 1