Build-Your-Own-Circuit

A "color by the numbers" approach to creating your next workout! Just pick one exercise from each category and get to work! Repeat circuit minimum of 3 rounds. (modifications in parentheses)


*For general instruction on most of these exercises refer to Top 10 Bodyweight Exercises for Beginners.


Legs

Hamstrings, Quads, Glutes, and Lower Back

  1. Squats (box sits) 20

  2. Step Up 15/leg

  3. Step Back Lunge 10/leg


Core

Rectus Abdominus (6-pack muscles), Obliques, Lower Back, Transverse Abdominus (Sub-superficial core)

  1. Sit Up 15

  2. Seated Knee Raise 15

Push

Chest, Front Shoulder, Triceps

  1. Push Up (on elevated surface) 10

  2. Standing Overhead Dumbbell Press 10


Pull

Upper, Mid, and Lower Back (rhomboids, traps, lats, etc.), Rear Shoulders and Biceps

  1. Seated Low Row 15

  2. Bent Over Row 15

  3. Lat Pulldown 15


Example:

  • Squat 20

  • Seated Knee Raise 15

  • Push Up 10

  • Seated Low Row 15

4 Rounds for time

Rest as needed

Understand where you are in your fitness journey and take rest when you need it but knowing where to be smart is different than mailing it in effort-wise so push yourself!


For more personalized workouts schedule a training session with me at lifespringfitness.net/personal-appointments or contact me at 251-751-3043!


Thanks for reading!


JOSH

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Proudly serving the Pike Road community since 2015.

The  Waters Town Center - 19 Bridge Street

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