Circuit Training Workouts

Workout 1

Warm-up:

10 min. fast walking (between 3.5-4 mph) on treadmill at high incline (between 10-15%). Don’t hold on to the sides but swing those arms to get them warmed up as well!

Set 1: (x3)

1 min. skipping on 1st set, 90 sec on 2nd, 2 min. on 3rd
20 reverse lunges
20 squats, 5 squat jumps
10 pushups
10 TRX jackknife with pike (video)

Set 2: (x3)

15 hamstring curls on Swiss ball (video)
10/leg single-leg deadlifts (video)
20 kettlebell hip flicks (video)
20 crunches on Swiss ball

Set 3: (x3)

30 sec/leg standing on single leg on wobble disc (pic) (if you don’t have a wobble disc, just stand on one leg)
10 pushups
10/leg hip hikes (video)
1 min. plank
10 box jumps

Cool-down:

Same as warm-up.

 

Workout 2 

Warm-up:

10 min. rowing on ergometer
1 mile run, increasing speed by .1 every 10th of a mile after 1/2 mile
5 min. rowing
1 mile run, increasing speed by .1 every 10th after .4 mile
2 min. rowing
1 mile run, increasing speed by .1 every 10th after .3 mile

Main set (go through 3x)

20x kettlebell hip flicks (video) (increase weight each set)
10/12/15 (10 first set, 12 2nd, 15 3rd) TRX back row (video)
8/10/12 tricep dips on bench
30 sec/40 sec/60 sec box jumps
30 sec/leg single leg balance on wobble disc (pic)
20/leg single-leg calf raises
30 sec/45 sec/60 sec medicine ball throw down (video)
5 pushups
1 min. plank

Bonus set

50 flights of stairs on the stair master