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Week 1 Circuit Workout

Hey friends! As promised in my last newsletter I plan to post a free workout each week this year! You probably set a resolution or goal to get healthier and fit this year and these full body workouts will help you get there!

Why circuit training? Particularly for fat-loss training in a circuit manner can be helpful because it keeps you moving and your heart rate up. Circuit training is moving through a set of exercises, one exercise to the next, with no or minimal rest between exercises then taking a 1 to 2 minute rest at the end of the completed circuit. Then you repeat for a number of rounds.

This can be done in various ways, either doing all upper or lower body exercises or working the full body. I prefer to do full body circuit training to utilize all the different muscle groups and I find it burns more calories. I usually do a mix of bodyweight exercises and those that utilize weights; dumbbells, barbells, medicine ball, and/or TRX if you have access to one.

The workouts I will post each Friday will be full body circuit workouts that can be easily added to your weekly routine whether you are training for strength, building muscle, or do mostly endurance training. You determine your level of intensity and if you want to use weights for the exercises that call for it. Choose the appropriate weight for the exercise. I included the weight I used below to give you an estimate. Remember excellent form first then add weight.

Week 1 Circuit Workout
8 exercises, 10-15 reps (each side) depending on the weight you choose, 3-4 rounds of the circuit
– Beginner would use no weight or lighter weights
– Intermediate would use weights when needed

1. Hang, Clean and Press (30# barbell, or hold dumbbells)
2. Reverse Lunges (holding 15# dumbbells)
3. Push-ups (on toes, or elevate hands)
4. Bench Dips (straight legs, or bent)
5. Bodyweight Squats
6. Renegade Row (10# dumbbells, or none)
7. Medicine Ball Push Jacks (10# med ball)
8. Russian Twists (10# med ball)

If you try the workout let us know how it went in the comments!

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  1. I love this! I’ve been doing it the past week – haven’t tried the other two yet , but only because I don’t have the equipment! <3 Thanks for sharing these!

  2. I tried this two days ago, my first full-body workout in almost a year. Turns out I’m in worse shape than I thought… I almost thought I won’t get through it (10 reps, 3 rounds, lighter weights for upper body). I’m giving it another go tonight.

    1. No worries, take it as you can! If you can’t do 10 reps do as many as you can with each exercise. Be sure to space out the full body workouts I post that use weights at least 2 days apart to give your muscles time for recovery. You’ll notice you get stronger and are able to do more reps in no time!

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