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Strong and Toned Workout

So I did something a little different today. I did my lifting in 3 circuits of 4 & 5 exercises, and then  finished up with a quick HIIT workout. I need to constantly change it up and shock the muscles so this was a nice variation.  I did 4 sets of each exercise in the circuit, but you do what feels comfortable for you. I also did a weight that was not too heavy to start out, but by the end I was pushing hard to finish the set. If you need to, lower the weight or just use your body weight.

Circuit 1: (I went from one exercise to the next with no breaks, and I completed 4 rounds. So you will complete 4 sets of each exercise when you finish.)

Butt Blaster                                                        1 set of 20 reps with 50 lbs

Pull-up on smith machine                                  1 set of 15 reps with body weight

(After the butt blaster, I turned around and grabbed the smith machine bar to do pull-ups)

Plank Jacks                                                       1 set of 20 reps with body weight

(I did this off a high adjustable weight bench)

Reverse Lunge                                                  1 set of 20 reps with 30 lb. sandbag

 

Circuit 2: (I went from one exercise to the next with no breaks, and I completed 4 rounds. So you will get 4 sets of each exercise when you finish)

Leg Press on Smith Machine                             1 set of 25 reps with 120 lbs

Manmaker w/Renegade Row                             1 set of 15 reps with 15 lb. Dumbbells

Alternate Dumbbell Curl                                     1 set of 20 reps with 15 lb. dumbbells

Zottman Curls                                                     1 set of 15 reps with 15 lb. dumbbells

 

Circuit 3: (I went from one exercise to the next with no breaks, and I completed 4 rounds.  So you will complete 4 sets of each exercise when you finish.)

Inner Thigh Lunge                                              1 set of 20 reps with 30 lb. sandbag

Front Cross Over Lunge                                     1 set of 20 reps with 30 lb. sandbag

Touch Front / Touch Behind                                1 set of 15 reps with 10 lb. dumbbell

Elevated Side Plank Reach Through Right        1 set of 15 reps with 5 lb. dumbbell

Elevated Side Plank Reach Through Left           1 set of 15 reps with 5 lb. dumbbell

 

Once I completed my lifting circuits, I did a new 20 minute HIIT workout. Set your timer for 30 second break/ 10 second rest for 30 rounds. There are 15 exercises and you will complete 2 rounds

Here is a link for the entire workout if you would like to follow along.  Strong and Toned Video

 

1) 3 Pulse Squats Stand

2) Mountain Climbers

3) Sandbag Swing

4) Plank Hip Dip Elbow Twist Right

5) Plank Hip Dip Elbow Twist Left

6) Thigh Burner

7) Side Lunge Circle Ball Right

8) Side Lunge Circle Ball Left

9) Sandbag Row

10) Reverse Lunge Ball Swing Right

11) Reverse Lunge Ball Swing Left

12) Burpee w/Up-right Row

13) Sumo Squat Side Twist (10 lb. Ugi Ball)

14) Alternating Toe Touch Sit-up (10 lb. Ugi Ball)

15) Surfer Jump

My scores are below. Let me know how you did.

9, 9

72, 74

16, 17

9, 9

9, 9

8, 7

12, 12

12, 12

18, 17

12, 12

12, 12

6, 6

12, 12

12, 12

22, 26