1/20/12 – Friday – Total Body Strength Circuit
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Here’s an extra circuit we posted on twitter a couple of weeks ago. See the fun you could be missing out on, follow us on Twitter for random extra workouts and health advice to throw into your exercise routines!
Total Body Strengthening Circuit
If unsure how to perform some of the exercises, google them for some quick videos (we haven’t had time to record new videos yet!)
Circuit 4 Times: Little to No Rest
1. Deck Squat – 10 reps
2. Barbell Bent Over Rows – 10 (high weight)
3. Barbell Back Squat – 6 reps (high weight)
4. Barbell Bench Press – 6 (high weight)
5. Barbell Burpees – 8 (these are tough, but a really great exercise, practice these at a low weight first, then use anywhere from 40-80 pounds if possible)
6. Pull Ups – Max Reps
Abs/Core:
1. Flutter Kicks – 1 Minute
2. Bosu with Twist – 1 Minute
3. Side Plank w/ Hip Raises - 30 seconds each side
4. Plank – 1 Minute
5. Stability Ball Toe Touches - 1 Minute
6. Flutter Kicks – 1 Minute
7. MB Twists - 1 Minute
Go Get Em!
- MidwestFit Team
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Is this the same weight or different weight?
Different weights, most likely. Dependent on the person though. The only time you use the same weight is if stated or if working with a Barbell Complex. For an idea on what weight to use, if you are shooting for 8 reps on an exercise, it should be tough to reach that 8th rep, but not impossible. Use your first set as a benchmark. If you are able to perform 20 repetitons when you are going for 8, then you need to increase your weight significantly. If you are able to get 10 reps, then up your weight used slightly, or leave it the same as the 2nd set will be a bit tougher.
Is this the same weight or different weight?
The issue that I have with this is I workout at home and have only one olympic barbell and an e-z curl bar. I couldn’t do different weights for the rows, squats, presses, and burpees and it still be a circuit. Any advice guys?
Very good question, Greg and tough dilemma. Having to stop each time to trade weights eliminates keeping the heart rate up. One idea off the top of our heads is to perform each exercise (all sets and reps) one at a time, and hit a quick run (5 minutes or 800 meters) in between each exercise (if you have a treadmill or can run outside). But the point of this one is to just work on total body strength, as long as you hit the number of reps and sets, you’re still getting the basis and benefit of the workout!
The issue that I have with this is I workout at home and have only one olympic barbell and an e-z curl bar. I couldn’t do different weights for the rows, squats, presses, and burpees and it still be a circuit. Any advice guys?
Very good question, Greg and tough dilemma. Having to stop each time to trade weights eliminates keeping the heart rate up. One idea off the top of our heads is to perform each exercise (all sets and reps) one at a time, and hit a quick run (5 minutes or 800 meters) in between each exercise (if you have a treadmill or can run outside). But the point of this one is to just work on total body strength, as long as you hit the number of reps and sets, you’re still getting the basis and benefit of the workout!
Great workout with barbell burpees
Thanks, Art! Barbell Burpees rock! Very fatiguing exercise, gotta make sure you keep good form though to protect the low back.
Great workout with barbell burpees