Posted December 5th, 2012 under Workout & Exercises
Gym Style Circuit Workout Legs Shoulders Biceps Plyo
Tags: Gym Style Circuit Workout Legs Shoulders Biceps Plyo
I don't always have a lot of time to spend at the gym, so I love incorporating circuit training into my routine. You get the benefits of cardio training, power & strength training all at the same time!
Here is a Circuit Workout I did last week - Lower body, upper body & Plyometrics.
**See variations at the bottom to change the intensity.
Static Lunge on each leg (10-12 reps/leg) - barbell, dumbbells or smith machine
In & Out Bicep Curls (15 reps)
Vertical Jump or Frog Jump (15-20) (holding medicine ball or no weight at all)
Dumbbell Military Shoulder Press (12 reps)
REPEAT 3 X
Leg Curl Machine (12-15 reps) (Substitute Hamstring Curl w/Stability ball if you don't want weight).
Dumbbell Shoulder Fly (10-12 reps)
Alternating Jump Lunges (15 each leg) (Holding Medicine ball or no weight at all)
Slow-Speed Bicep Curls (4 count up & down) (10-12 reps)
Single Leg Squat (10 each leg) or Single Leg Dead-Lift (10 each leg) w/Weight
Hammer Bicep Curl (15 reps)
Prisoner Squat Jacks (15 reps - in and out = 1 rep)
Pike Push ups (20 reps)
I had very little or no rest between exercises, depending on my heartrate.
**Make it easier = take out the plyo exercises, use only bodyweight for the lower body exercises; Do only 1-2 rounds of each circuit; take longer rests btwn exercises.
**Make it harder = Add a 3rd round to the 2nd and 3rd Circuits; Use weights for all lower body exercises; Add add'l reps to plyo; Slow down all biceps and shoulder exercises to 1/4 the speed.
**This is not for everyone - if you try it, be sure to modify exercises and/or adjust weight according to your fitness level :).
SINGLE LEG SQUAT W/10 LB MED BALL (from Circuit #3):
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