5 Circuit Workout!

Upper body circuit 1:

  1. 10 dumbbell bench press
  2. 10 1-arm rows
  3. 10 curls
  4. 10 hide the tri
  5. 10 upright shoulder rotations
  6. 10 standing flies

Upper body cable circuit 2:

  1. 8 seated cable pull downs
  2. 10 standing straight arm cable push downs
  3. 10 seated cable rows
  4. 10 cable tricep pull down with rope
  5. 10 rope cable tricep overhead pull facing outward from cables, legs staggered
  6. 10 hanging knee raises

Core cable circuit 3:

  1. 10 kneeling cable pull down, hold cable rope by neck (HEAVY!)
  2. 10 standing with back on cable bar, holding rope by neck, bend over with rear and legs still contacting cable bar
  3. 10 kettle bell swings
  4. 10 kettle bell figure 8’s
  5. 10 Bosu ball push ups
  6. 30 second Bosu ball plank
  7. 10 1-foot standing cable pulls, same arm/same leg (left foot on ground, right arm holding cable and right leg knee raise in towards cable when you pull)
  8. 10 each cable oblique twists

Cardio circuit 4:

  1. low to high box jumps
  2. jump rope

4 rounds, 30 seconds each exercise

Lower body circuit 5:

  1. 8 each Bulgarian split squat
  2. 6 each kettle bell single leg box squats
  3. 10 figure 8 med ball slams
  4. 50 each leg single leg jump rope

1 mile jog cool down

WOW!  Typed out that seems like a lot but I guess it flew by a lot faster than you’d think!  🙂

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