I have this page broken up into Circuit Style Total Body Workouts, Strength Workouts, and Cardio Workouts. These are workouts that I have in my current workout rotation. Email me with any questions.
CIRCUIT STYLE TOTAL BODY WORKOUTS
The 25s Workout
Click here for the workout. The 25
I use 5-8 lb weights and perform 25 repetitions of each exercise. I usually follow this workout with Yoga Arm Balances/Inversions such as Salamba Sirsasana (Headstands), Adho Mukha Vrksasana (Handstands), and Bakasana (Crow or Crane).
Total Body Weights I haven’t thought of a clever name for this one.
I perform each of these in a small circuit with little to no rest in between. I do 2 sets of all exercises in Number 1 before moving on to Number 2. This workout takes me 40-45 minutes. You can always adjust your sets and reps based on your fitness level.
- Front to Lateral Arm Raise (12 reps)/ Reverse Crunch (15 reps) / Hamstring Curls (15 reps)
- Oblique Twists (60 reps)/ DB Shoulder Press (12 reps)/ Push Ups (15 reps)
- Tricep Cable Pressdown (15 reps) / Bicep Curls (12 reps) / Chest Press (12 reps)
- Hip Adduction (15 reps) / Lat Pulldown (12 reps) / Tricep Dips (12 reps)
- Bicep Half Up, Full Up (15 reps) / Core Side Raises (15 reps) / Plank Holds (60 sec)
Circuit One
Perform warm up exercises for 30 sec then 45 sec then 60 sec
Warm Up: High Knees, Front Leg Swings, Donkey Kicks, Scissor Kicks
Perform exercises 1-5 for 30 sec, then 45 sec, the 60 sec
1.) Cable Squat w/ Row (on both legs or one leg)
2.) Push Up w/ Leg Lift
3.) Alternating V-Up
4.) Plank on Ball @ Feet (more advanced- lift one leg)
5.) Alphabet Plank
Circuit Two
Perform warm up exercises for 30 sec then 45 sec then 60 sec
Warm Up: High Knees, Front Leg Swings, Donkey Kicks, Scissor Kicks
Perform exercises 1-5 for 30 sec, then 45 sec, the 60 sec
1.) One Legged Squats
2.) Straight Leg Lifts
3.) Single Leg Bridge
4.) Ball Plank (forearms on ball)
5.) Wheel – Yoga
The Ripper
3 sets. 12 repetitions. 10-15 lbs
Warm Up: Bike 10 minutes
Set One: alternating lunges w/ db, bench press w/ db, 50 mountain climbers
Set Two: bicep curl w/ shoulder press, reverse crunch, row w/ db
Set Three: 15 pushups, russian twists w/ db, bicycles
Set Four: deep sumo squat w/ db, tricep dips on bench, 60 sec plank
STRENGTH WORKOUTS
10-1 Strength Blast (The no-gym strength workout) 10-9-8-7-6-5-4-3-2-1 and if I am feeling saucy I will go back up to 10. Do 10 Squats, 10 Push Ups, 10 Crunches. Then do 9 Squats, 9 Push Ups, 9 Crunches and so on. Simple, but effective.
Leg Workouts- I have been using a few of the exercises I got from Runners World called Knee Strength Workouts. Click HERE for a video of the 7 exercises. The exercises I add in are Squats on a Bosu Ball (ball side down so you have to really balance) and calf raises. I will perform 2-4 sets of 10-20.
2 Days of Week- Click on this link 2 Days a week Strength Training routines for a sample 2 day a week program (focus is on total body and core) – this is in addition to cardio 5-6 days a week and yoga 1-2 days a week.
CARDIO WORKOUTS
10-1 Cardio Blast (The no-gym cardio workout)
10-9-8-7-6-5-4-3-2-1 and if I am feeling saucy I will go back up to 10. Do 10 High Knee Jog-In-Place, 10 Burpees, 10 Mountain Climbers. Then do 9 High Knees, 9 Burpees, 9 Mountain Climbers and so on. Simple, but effective. (Sometimes I will add in squats and crunches, too)
Related articles
- Upper Body and Core- A Workout (momwifefitnesslife.wordpress.com)
- 10/24/11 – Monday – Total Body Fitness Circuits with Run (midwestfit.com)
- BOttomS Up (fitchicksandfastwomen.com)
- Workout on The Ball (thewildernessofmyintuition.wordpress.com)
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