
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
Squats (box sits) 20
Step Up 15/leg
Step Back Lunge 10/leg
Core
Rectus Abdominus (6-pack muscles), Obliques, Lower Back, Transverse Abdominus (Sub-superficial core)
Sit Up 15
Seated Knee Raise 15
Push
Chest, Front Shoulder, Triceps
Push Up (on elevated surface) 10
Standing Overhead Dumbbell Press 10
Pull
Upper, Mid, and Lower Back (rhomboids, traps, lats, etc.), Rear Shoulders and Biceps
Seated Low Row 15
Bent Over Row 15
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