Exercise Session #1


Hit your Lower Body, Upper Body, and Abdominals with this heart-pumping, calorie-burning circuit!

30-minute circuit divided into (4) 6-minute microsessions

Warm-Up:  5- 10 minutes

Light-Moderate Cardio Activity

  • Brisk Walk, Slow Jog, or Dynamic Stretching

Lower Body:  6-minutes

  • Ball Squat (against wall) – 1 x 20 reps., 30 sec. recovery
  • 2-Leg Deadlift (with body bar) – 1 x 20 reps., 30 sec. recovery
  • Goblet Squat – 1 x 20 reps., 30 sec. recovery
  • Bodyweight Side Lunges – 1 x 20 reps. (ea. side), 30 sec. recovery
  • Sumo Squat (with one heavy weight) – 1 x 15 reps., 30 sec. recovery
  • Ball Leg Curl – 1 x 20 reps., 30 sec. recovery

[Short Transition:  1 minute]

Upper Body – “Push” Exercises:  6-minutes

  • Push-Up – 1 x 20 reps., 30 sec. recovery
  • Tricep Dips – 1 x 20 reps., 30 sec. recovery
  • Chest Pass with Medicine Ball (to partner or against wall) –   30 sec.
  • Tricep Cable Push-down – 1 x 20 reps., 30 sec. recovery
  • Chest Press on Stability Ball – 1 x 20 reps., 30 sec. recovery
  • Tricep Extension on Stability Ball –   1 x 20 reps., 30 sec. recovery

[Short Transition:  1 minute]

Upper Body – “Pull” Exercises:  6-minutes

  • Dumbbell Row on Bench – 1 x 15 reps (ea. side)., 30 sec. recovery
  • 2-Arm Dumbbell Bicep Curl- 1 x 15 reps.; 30 sec. recovery
  • Seated Cable Row – 1 x 15 reps., 30 sec. recovery
  • Alternating Dumbbell Bicep Curl – 1 x 15 reps., 30 sec. recovery
  • Dumbbell Renegade Row – 1 x 20 reps. (ea. side), 30 sec. recovery
  • Bicep Curl with Resistance Band – 1 x 20 reps., 30 sec. recovery              (isolate each arm; 20 reps each side)

[Short Transition – 1-minute]

Core/Abdominals – Stabilization Endurance:  6 minutes

  • Mountain Climbers – 30 sec.
  • Standard Plank on elbows (mat) – 1 min.
  • Bicycle Crunches – 30 sec.
  • Standard Plank on elbows (stability ball) – 1 min.
  • Heel Touches – 30 sec.
  • Standard Plank on elbows (alternating leg lift) – 1 min.

Cool-Down/Stretch: 5-10 minutes

Self-Myofascial Release (foam rolling) –

  • Calves, Tensor Fascia Latae (IT Band), Adductors, Quadriceps, Hip Flexors

Static Stretch –

  • Standing Gastrocnemius Stretch, Standing Tensor Fascia Latae (IT Band) Stretch, Seated Ball Adductor Stretch, Kneeling Hip Flexor Stretch,  Pectoral Stretch, Ball Latissimus Dorsi Stretch, Erector Spinae Stretch, Levator Scapulae Stretch, Sternocleidomastoid Stretch
Image source:  www.fitstudio365.com
Image source: http://www.fitstudio365.com
Image source: www.teignbridge.gov.uk
Image source: http://www.teignbridge.gov.uk

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