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Chest, Tricep, Thigh Circuit

Today was a lifting day. I did Chest, Triceps and some Thigh work. My workouts are freestyle based, which means I do multiple exercises in a group without long resting periods. I am not trying to build muscle with my lifting workouts, just maintain what I have. This type of workout is more cardio based. I do groups of exercises in a circuit format with little to no rest between the exercises. My break comes after I complete all 4 sets in the circuit and I’m moving on to the next circuit. I get enough rest while setting up the equipment to complete the next circuit. You will notice that I do high repetitions for my legs. I do this because I build easily, and I don’t want my legs to get any bigger.  The repetitions for my upper body moves are between 10 and 12, usually never higher than 15 repetitions. You can modify the amount of repetitions. If you want to build muscle you would do around 6 to 8 repetitions with a rest in between each set, and you would do them individually, not in a circuit format.

Todays workout took me 58 minutes, and my Polar FT 40 heart rate monitor says I burned 362 calories.

 

Lifting Workout:

Circuit 1:

1) Dumbbell Chest Press with Twist                                      4 Sets x 12 reps = 15 lb dumbbells

(Lay face up on bench.  Hold dumbbells at outside of chest w/palms facing out. Press over chest and twist dumbbells so palms face back.  Twist palms forward and lower dumbbells back down to sides of chest.)

2) Compound flyes                                                                       4 sets x 12 reps = 20lb dumbbells

(Lay face up with your arms above your chest.  Lower the weights out to the side like you’re doing a fly.  Hold at side.  Begin to roll your upper body off the bench as you do a dumbbell curl.  Press the weights over head as you roll back down onto the bench.)

3) Feet elevated push-up                                                            4 sets x 12 reps = no weight

4) Inner thigh lunge to step bench                                         4 sets x 20 reps = sandbag

(Stand in front of bench – 3 risers high.  Do a front lunge to the bench by planting right foot on bench, turn toe outwards slightly. Think of a clock – right toe should be pointing at the 2 on the clock.  Press foot back to start.  Then front lunge to the bench by planting left foot on bench, turn toe outwards, slightly.  Think of a clock – left toe should be pointing at the 10 on the clock.  Press foot back to start.  That’s 1 rep)

 

Circuit 2:

1) Close grip pullover w/close grip press                            4 sets x 15 reps = 30 lbs

(There is a video for this one in the box at top labeled Chest)

2) Dumbbell noses busters                                                     4 sets x 15 reps = 15 lb dumbbell

3) Flat bench dumbbell flyes                                                 4 sets x 12 reps = 15lbs

4) Front cross over lunge to bench                                      4 sets x 20 reps =sandbag

(Stand on floor in front of step bench – 3 risers high. Do a front lunge by lunging right leg to the left side of the bench.  Press off bench and return to start.  Do a front lunge by lunging left leg to the right side of the bench. Press off  bench and return to start.) 1 rep

 

Circuit 3:

1) Dips on Assisted Dip machine                                                4 sets x 15 reps = 45lb (counter weight)

2) Side to side lunge                                                                        4 sets x 20 reps = sandbag

(Step your right foot out to the right side, bending the right knee and keeping the left leg straight.  NOTE: You do not want your knee to go past your toes so you must step out far enough that you feel a stretch in the inner thighs. Press off with the right foot and come back to start.  Then step left foot out to the left side, bending the left knee and keeping the right leg straight. Press off with the left foot and come back to start.)  1 rep

3) Exercise Tube Jumping squats                                                 4 sets x 25 reps = body weight

(I looped the tubing around the top of the assisted dip machine. While holding the handles pressed down at my sides, I jumped into the air and pressed back down into a low squat position)

 

Circuit 4:

1) Seated Inner Thigh Machine                                          4 sets x 30 reps = 130 lbs

(sit on the edge of the seat of  the Inner thigh machine, place your feet in the metal foot holder.  Turn your toes out and use your inner thighs to bring the legs together.  Do Not Pull with your Calves or your Feet. The focus is in your inner thighs. When you let the legs go out, keep resistance on the legs by not allowing the weight stack to touch.)

2) Side Lunge right w/right kick to front                        4 sets x 15 reps = 7.5 lb dumbbell

(Hold weight in left hand, lunge right leg out to the right side while lowering the weight to the right foot.  Note: You must step out far enough that the right knee does not go past the toes. Step out far enough that you feel a stretch in the inner thighs. Press off right foot and come up kicking right foot high in front of you while holding the left hand with the weight out in front of chest .  You want to try and bring the leg up to meet the left hand with the dumbbell.)

3) Side Lunge left w/Left Kick to front                            4 sets x 15 reps = 7.5 lb dumbbell

(Repeat the move going to the left side.)

4) Sumo squat w/Alternating Knee lift                          4 sets x 16 reps = sandbag

(Feet are wide and toes are pointed out. Squat low, press through the heels to come up and lift right knee up as you pull your right elbow to meet it  Squat and repeat with the left leg and Left elbow.)

 

Circuit 5:

1) Leg Extension                                                                                   4 sets x 20 reps = 65 lbs

(There is a video for this exercise in the box at top labeled Legs.)

(I like to hit all the muscles around the knee. So I perform a set of extensions with my toes turned inward, and that hits the outer part of the thigh. Then a set with the toes turned outward, and that hits the inner part of the thigh around the knee cap. Then I keep my feet straight to hit the top of the quad. And my last set I turn them in for 10 and then out for the last 10.)

One legged squat (R) /walk out to single leg push-up                4 sets x 10 / 10 reps = body weight

(Stand on right leg, hold left leg back with bent knee. Squat down and tap left hand by right foot 10 times.  After the 10th squat, walk your hands out so you are in a plank position. Your left leg is still off the floor.  Continue to hold your left leg up and do 10 push-ups. Walk your hands back until you come back to standing.)

2) One legged squat (L)/ walk out to single Leg push-up           4 sets x 10/10 reps = body weights

(Stand on left leg, hold right leg back with knee bent. Squat down and tap right hand by left foot 10 times. After the 10th squat, walk your hands out so you are in a plank position with right leg up. Hold and do 10 push-ups. Walk your hands back until you come to a standing position.)