Legs and Shoulders Circuit

free weightTry this pyramid style circuit in the gym or at home for around 30 minutes of high intensity strength training.  Complete 2 repetitions of each exercise in the circuit.  Once you finish the circuit start over with 4 reps of each exercise.  Continue through sets of 6, 8, and 10, take a short rest and then start again from 10 and work your way back down to 2!  If you complete the circuit properly your heart rate should stay up and you can look to burn between 250 and 400 calories!

Pushups with Hip Rotation and Side Crunch

Alternating Lunges with Lateral Raise

Seated or Standing Heel Raises

Barbell Squat Press

Dumbbell Dead Lift with Shoulder Shrug

Alternating Lunge Jumps

Lower Body Challenge

 

Complete this 6 exercise circuit as many times as possible in 30 minutes.  All you will need is a kettlebell of moderate weight and a heavy resistance band.

25 Kettlebell Swings

10 Forward & Back Bodyweight Lunges on Each Leg

25 Bodyweight Squat Jumps

15 Side Steps with Resistance Band on Each Leg

15 Burpee Jacks

25 Sumo Squats with Kettlebell

Beginners should use lighter weights and shoot to make it through the circuit two to three full times.  Intermediate lifters should shoot to make it through this entire circuit three to four times with a heavier weight.  Advanced athletes should challenge themselves to complete five full circuits in thirty minutes or less.  Good luck!

A New Format For Your Workouts

Looking for a way to add change to your routine?  Consider implementing this new format into your next workout.  Take anywhere from six to ten exercises of your choice and create a timed circuit.  Spend one minute doing each exercise until you’ve completed the entire circuit.  Upon completion of the first round, eliminate the first exercise that you did and complete the rest of the circuit again.  Continue this pattern until you get down to the last exercise.  Complete that exercise alone for one minute and finish with a cool down and stretch!

For added intensity, shoot to complete 7 exercises in 30 minutes or less, or 10 exercises in 60 minutes or less.  Also take into consideration whether you want to make the circuit strength or cardio based or if you want to include both.  This can be completed as an upper, lower, core, or total body workout.  Good luck!

The 500 Challenge

Consider modeling your next workout with this blueprint.  Decide whether you want to do a total body workout or just one or two muscle groups.  Choose 10 different exercises that fit into your routine for the day and then complete one set of 50 repetitions for each exercise. Choose your weights wisely and stick with what you pick.  If you can’t complete 50 reps at once then take as many small breaks as needed until you finish your set.  You may up your weight if it feels too easy, but do not go down in weight if you can help it.  Once you finish your 10 exercises you will have done 500 repetitions.  For added intensity shoot to finish this workout in 30 minutes or less.  Good luck!

Lower Body Circuit

Complete this lower body circuit as quickly as possible without sacrificing good form.  Take a two minute rest and start again with a goal of beating your original time.  Rest for two more minutes and complete the entire circuit again shooting for your best time yet!  All you will need is a set of dumbbells and an optional kettlebell.  Female beginners should start with 10 pound weights and work their way up.  Male beginners and experienced females should try this circuit with 15-20 pound weights.  Intermediate men and advanced women should complete the circuit with 25 pound weights.  More advanced men should try 35-45 pound weights.  Choose a weight that is challenging but reasonable.

25 Squat Jumps (no weight)

10 Alternating Lunges w/ a Twist on Each Leg (one weight)

15 Sumo Squats (one weight)

20 High Knees on Each Leg (no weight)

15 Dead Lifts (with both dumbbells)

25 Kettlebell or Dumbbell Swings (one weight)

10 Burpee Jacks

Looking to set the bar high?  Beat the trainer’s best time of 3:56!  Good luck!! 🙂

10 Minute Kettlebell Circuit

Grab a 10-25 pound kettlebell depending on your fitness level and try this 10 minute circuit.  Perform each exercise for 60 seconds and try to complete the entire circuit without stopping.  Take a 2-4 minute rest and then repeat the circuit again.  To add intensity perform a series of abs exercises during your rest period.  Not only is this a stellar legs and shoulders workout, but it’s a great way to get some cardio in without having to use those monotonous machines.  Good luck!  
Single Arm Clean & Press (60 sec each arm)
Single Arm Swings (60 sec each arm) 
Sumo Squat with Single Arm High Pulls (60 sec each arm)
Alternating Lunges with One Arm Press (60 sec total)
Single Arm Snatches (60 sec each arm)
Front Raises with Burpee (60 sec total)

Look Ma, No Hands!

The video above displays the potential aftermath of this equipment-free legs workout.  It is entirely lower body and should be completed as a circuit.  After you complete all five exercises once, take a 60 second break and start from the top.  Complete the entire circuit three times and you can claim success!  GOOD LUCK!!  And hopefully you won’t become a statistic. 
30 Split Squat Jumps
Perform 15 split squat jumps on each leg.  If these are too tough for you, consider subbing squat jumps.  If you need something non-impact just complete 30 body weight squats.
30 Alternating Lunges With Five Count Pulse
For this exercise you want to complete 15 lunges on each leg.  Each lunge should be followed with five pulses as shown in the video.  If you need a modification consider taking out the pulses OR simply taking one step out into a lunge and completing 15 pulses on each side.
30 Squats With A Hip Abduction
Perform 30 total squats with 15 kicks on each side.  If you’re looking to make this exercise a little bit harder, place one foot on a step or a weight bench before squatting and kicking out with the foot on the floor.
30 Seconds of Box Jumps or Step Ups
If you’re doing this at home, box jumps can be completed on something as low as your bottom step.  If you’ve got a picnic table or sturdy bench to work with you can use those as well.  If you’re not ready for box jumps just complete step ups instead.
30 Sumo Squats
This exercise is good for men and women, alike.  Keep a wide stance with your feet and make sure your toes are pointed outward.  You can use a weight if you’re looking for higher intensity, but don’t feel like you need one to complete this exercise properly. 

Lunge Around the House

Pick one room in your house that you will lunge to rather than walk to all day today.  Perform walking lunges every time you enter that room.  If you are unable to do lunges, consider doing a lateral kick and a squat bringing your feet together between each while moving closer to your destination.  Another option would be a walking hip abduction with a resistance band.  Whatever it is, get a mini leg and cardio workout in at home throughout the day or evening.  

Do 100 Squats

Find time in your day to do 100 squats.  That can be four sets of 25 or ten sets of ten!  You can do them at the gym or in your living room while you’re watching tv.  This won’t take more than a few minutes out of your day, but with good form, you’ll be feeling like you did something tomorrow!