Tag Archives: strength

Full Body Circuit Workout 2

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I have another Full Body Circuit Workout for you to try this week for the Home Workout of the Week!  The feedback I have received from last weeks workout was that it was very effective and there were a lot of sore muscles going on so this workout should be equally effective!

This workout has the same structure as last weeks but the exercises are different.  The goal is to do all 8 exercises before taking a rest and then repeating it two more times before moving on to the core finisher.  Do your best and get that liquid awesome pouring!

Full Body Circuit Workout 2

Warm-Up

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

Superset

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

Core

Full Body Circuit Workout

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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

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

Core

Upper Body/Core Workout

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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

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

Superset 2

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

Superset 3

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

Lower Body/Core Workout

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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

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

Superset 2

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

Superset 3

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

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Squat and Hold

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I have a lower body exercise I would like you to try for the Home Exercise of the Week.  It’s called the Squat and Hold.

The Squat and Hold is an isometric exercise that targets all the major muscles of the lower body – quadriceps, hamstrings, glutes, and calves.  The isometric aspect of this exercise will build strength and endurance.  The muscles of the back will be working as well and If you raise your arms out in front of you then you will also be working your shoulders.

Let’s take a look at the key points to doing the Squat and Hold properly.

  • squat down pushing your hips back and arching your back up slightly until your thighs are parallel to the floor
  • sit your weight on your heels and keep your knees directly over your ankles
  • raise your arms out in front of you to shoulder height and retract your shoulder blades
  • keep your head up and maintain this position for 30 to 60 seconds

There will be a great amount of lactic acid buildup in the muscles so this will burn!  Make sure you are taking in deep even breaths to get the most amount of oxygen to your muscles.  This will help flush out the lactic acid and help you get through the entire set.

Oftentimes the simplest move can bring the greatest results so make sure you add this great isometric strength and endurance building exercise to your routine!