Posted in Fitness

Strength-Training Circuits

I have two strength-training and fat-torching circuits to share with you this afternoon. The first one is a bit more difficult than the second, but both will give you a great full-body workout in about thirty minutes or so.

Both sets of exercises within the circuits are to be done in the 16-20 rep range for endurance, but its still important to choose a weight that is challenging to lift on the last 2-3 reps.

___________________

CIRCUIT #1:

  1. Complete all nine exercises one after another with no rest in-between.
  2. Choose dumbbells that allow for about 16-20 reps. If you can do more than 20 reps with the weight, go heavier.
  3. Try to get through the entire circuit a total of two or three times if you can.
  4. Resting between circuits should be for a maximum of three minutes, but aim for about two.
  • Pop Squats
  • Bent-Over Dumbbell Skiers
  • Rotational Walking Lunges
  • Exercise Ball Chest Press
  • Dumbbell Power Rows
  • Tricep Kickbacks
  • Squat to Overhead Press
  • Exercise Ball Pullovers
  • Hanging Leg Raises


CIRCUIT #2:

  1. Complete all seven exercises one after another with no rest in-between.
  2. Choose dumbbells that allow for about 16-20 reps. If you can do more than 20 reps with the weight, go heavier.
  3. Go through the entire circuit at least twice, or three times if you can.
  4. Rest between circuits should be for a maximum of three minutes, but aim for about two.
  • Pop Squats
  • Exercise Ball Chest Flyes
  • Walking Lunges
  • Dumbbell Lateral Raise
  • Dumbbell Plie Squats
  • Bent-Over Rear Delt Raises
  • Exercise Ball Crunches

 

___________

© Danielle Hewitt (of Loving A Fit Life) and DanielleHewitt.com (including LovingAFitLife.com) 2011 – 2016. Unauthorized use and/or duplication of this material without express and written permission from this site’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Danielle Hewitt and DanielleHewitt.com with appropriate and specific direction to the original content.

Advertisements

Author:

Integrative Nutrition Holistic Health Coach. Jesus Follower. Reader. Writer. Yogini. Girl Boss. I'm into love, balance, growth, laughter, exploring, fitness, coffee, and trees. ;)

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s