5/27/11 – Friday – Circuit Training and Total Body Fitness
Tough Workouts Today! Work hard and be ready for a rest day tomorrow.
Potential PT # 1 – Upper Body Circuit
(NOTE: If you do not know what any of the exercises we have listed are or how to do them, you can go view an example on our YouTube Channel: MidwestFit YouTube Channel)
CIRCUIT 4 times, as many reps as possible in 1 minute (Rest 15 seconds between exercises and 2 minutes between circuits):
Single Arm Military Press (both sides)
Pull Ups (Wide Grip)
END CIRCUIT
Abs:
Kettle Bell Half Get Ups 2 x 15 (both sides)
Flutter Kicks 2 x 35
Medicine Ball Get Ups 2 x 20
Roll Ups 2 x 10
Medicine Ball Twists 2 x 1 minute
Plank 1 – 2 minutes (shoot for 2) and Side Bridge 1 – 2 minutes (both sides)
-K
Potential PT #2 – Circuit Training for Total Body Fitness
Stretch
5 Rounds of:
1. Push Up Rows (with Dumbbell) – 10 Pushups 5 Rows (each arm)
2. Sumo Squat with Dumbbell – 10 reps
3. Mountain Climbers (2 Counts) – 25
4. Pullups (Any Grip) – 7
5. 8 Count Body Builders – 8 Total
End Circuit
Abs/Core:
Flutter Kicks – 30 x 2
Sit Ups – 30 x 2
Medicine Ball Twists – Twist 20 times to each side
Plank – Total of 3 minutes
Stretch
- Ben
I do the mountain climbers by leaning on a ball and that doesn’t give me acid reflux. Maybe that’s tmi, but it really helps and I can still get the benefit of this particular exercise.
That’s actually good Nancy! You’re avoiding acid reflux and it’s actually just as hard if not harder to complete mountain climbers on the ball.