Woot! I got my circuit workout in today - now I don't feel like such a slacker! My legs totally feel like Jello after my run earlier today - but it was totally worth it! Had to rush through it a little bit as I had a client coming over - but at least I got it in!
Here's what I did today - circuit style workout done as fast as possible with 30 seconds of rest in between each circuit
Warm Up
Circuit One:
Wide-Grip Lat Pulldowns - 50lbs for 20 reps set 1, 50lbs for 12 reps set 2
Dumbbell Row - 20lbs in each arm for 15 reps
Lunges (no added weight) - 25 reps per leg (ouch!)
One-Minute fast high knees
Circuit Two:
Low Dumbbell Rows - 15lbs each arm for 15 reps
Lying Hamstring Curls - 50lbs for 15 reps
Step Ups - performed at "10" on step - 20 reps per leg
One-Minute fast high knees
Circuit Three:
Crab Walk (10 steps forward)
Reverse Plank Leg Lifts (5 per leg)
Crab Walk (10 steps backwards)
Reverse Plank Leg Lifts (5 per leg)
Supermans - 20 reps then hold midpoint for 20 seconds
Reverse Crunches - 25 reps
Mountain Climbers - 1 minute
Circuit Four:
Pendulum Lunges with Hammer Curls - 5lb dumbbells in each arm (focused more on form than weight) - 10 reps per leg)
Hammer Curls - 15lbs for 12 reps (almost failure)
Static Lunges with Reverse Cable Fly - 10 reps with each leg forward
One-Minute fast High Knees
Circuit Five:
One-Leg Pelvic Thrusts - 20 per leg
Toe Touch Crunches - 25 reps
Mountain Climbers - 1 minute
Cool Down
Total Workout Time: 35 mins
Total Calories Burned: 235 (that plus my run earlier makes for a decent burn today! Woot!)
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