August 11th Total Body Circuit

Alright everybody, this workout is not for the faint of heart. My sole purpose tonight was to keep our heart rates up while working all the major muscle groups, and I think I might have pulled it off. The equipment for this workout is going to be a mat, hand weights, and a towel.

1) Butt Kicks - run in place, kicking heels up towards butt - 60 seconds

2) Downward Facing Dogs - On floor on hands and knees, stretch elbows and relax upper back between the shoulder blades. Exhale and lift your knees and draw your back backwards from the pelvis, so that your arms and back form one line. Stretch your legs so that you get the feeling that someone behind you is pulling your legs and hips backwards from the top of your upper legs. Let your head hang down in a relaxed sort of way. Hold for 10 count, relax and repeat once.

3) Dumbbell Double Lunge - Start with feet shoulder width apart and holding dumbells at your side. Step forward into lunge keeping your upper body upright. Return to starting position and proceed into a reverse lunge with the same leg lunging backwards. Return to starting position and repeat with the other leg. Repeat 10 times each leg.

4) Alternating Dumbbell Chest Press - Start by lying on back on floor. Hold a dumbbell in each hand with your elbows out. Contract your abs and press one dumbbell up above your chest. Return to starting position and repeat with other arm. Repeat 10 times each arm.

5) Arm Clean and Press - Start by straddling the dumbbell and grab it with one hand.
Lift dumbbell to the shoulder level. Then slight squat down and press the dumbbell overhead. Return to the starting position and repeat 10 times. Repeat with other arm.

6) Curl/Front Raise/Squat - Start by holding a dumbbell in each hand. Curl the dumbbells to shoulder level then proceed to extend your arms into a front raise. Holding the front raise proceed into a squatted position. Return to the starting position and repeat 10 times.

7) Pilates Saw - Sit on floor with your legs straight and your arms outstretched to the side. Rotate and twist your trunk so that your right hand reaches and touches your left foot. Return to the starting position and repeat to the other side. Repeat 15 times.

8) Leg Cradles - Start by lifting your right leg and grabbing your foot and knee with your hands. Pull them up towards the ceiling until a comfortable stretch is felt and simultaneously stand up on the ball of your opposite foot. Return to the starting position, take a step and repeat with the other leg. Repeat 10 times each leg.

9) Side Plank with Twist - See August 9 core circuit, repeat 5-10 times each side

10) Straight Leg Drops - See August 9 core circuit, repeat 10-15 times each leg.

11) Inchworm Pushups - See August 9 core circuit, repeat 10 times

12) Belly Blasters - Starting in plank position on forearms, Make sure your belly button is drawn in toward your spine and raise your hips up into the air and hold for a 1 second count. Repeat 15 times.

13) Single Leg Slide - Stand on either a towel (if on hard floor) or paper plate (if on carpet) with feet wide and hands on hips. Keep weight in heels as you pull left foot toward right. Return to starting position and repeat 10 times. Switch legs and repeat again.

Repeat entire circuit one time.