Helping people experience success
15 Box Jumps (onto picnic bench)
15 Plyo Pushups (on picnic bench)
15 Chin Ups (underhand)
15 Hanging Triceps Dips (bench dips if bars are unavailable)
15 Leg Lifts (on picnic bench)
Complete this circuit four times and finish with a 400m run. Push to finish everything in less than 30 minutes. Want an extra challenge? Beat the trainer’s time of 28:07!
Try this quick abs workout at home. It takes about ten minutes and there’s no equipment needed. Your goal is to complete the entire workout with minimal rest. Good luck!
30 Bicycle Crunches (each side)
5 Hip Raises (shown above)
25 Bicycle Crunches
10 Hip Raises
20 Bicycle Crunches
15 Hip Raises
15 Bicycle Crunches
20 Hip Raises
10 Bicycle Crunches
25 Hip Raises
5 Bicycle Crunches
30 Hip Raises
Check out this website for 25 Must-Try Medicine Ball Exercises! Get the proper sized ball and get to work!!
Try to complete this total body circuit four times in 30 minutes
15 Straight Leg Dead Lifts w/ Upright Row
15 Squat Presses
25 Full Sit-Ups
25 Wide Pushups
20 Burpees
Try this workout at home or in the gym. It only takes 10 minutes and it’s sure to burn some calories and work your upper body.
5 Dumbbell Shoulder Presses (10-25lbs)
10 Pushups
15 Bicycle Crunches Each Side
Repeat this circuit every minute on the minute for 10 minutes straight. If you get behind just continue to complete the circuits until you’ve finished all ten. Good luck!
Try to complete 25 of each exercise followed by 20 of each and then 15 of each in under 15 minutes. Athletes shoot for under 12 minutes. Good luck!
HANG CLEANS
SQUAT JACKS
FULL SITUPS WITH A TWIST
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!
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!
Try some added resistance training with your workout partner next time you’re in the gym! This is a good method to help you get away from your standard lifting routine. All you need is a partner and you can take your strength training to the next level.
Let’s say it’s chest and back day. You’re going to start on the flat bench with a regular bench press like you always do but this time you’re going to do your bench press with some added intensity. Use a lighter weight than normal. Lift the bar off the rack and bring it down close to your chest without resting it on your body. Your partner is going to place their hands on the bar in between yours and press down against your best attempt to raise the bar. Your partner should not allow you to raise the bar but you should continue to push as hard as possible for a ten count. After ten seconds your partner can assume the spotting position while you rep out 10-15 regular presses. As soon as you’re done with your set move directly into your next one repeating the static press first. Do this three times in a row and see how many reps you can get on the third set. You’ll be surprised at the difference that added resistance can make!
This method can be used on virtually any exercise. If you’re using it on weight stack machines be sure to be very careful and watch your hands as you provide the added resistance. This method should not be practiced by beginners. Make sure you are extremely comfortable with your lifting technique before you step it up to the next level. Good luck!
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!
