Strength Circuit Aug 8 2020

 

I taught this strength circuit three times this week: to the Wednesday evening crew, Thursday morning Older Adult 55+ crew, and the Friday morning crew. All thought it was pretty intense...however my Older Adults crew didn't complain too much. I promised my clients I would also be tortured by it Friday afternoon. I had so much fun I decided to film myself to share :)

Being my first time filming myself performing a workout, I realize after the fact that horizontal filming is the way to go (not vertical as most of this footage is) and definitely some of my camera angles need improvement, a bit too much of the bright ceiling light. Oops!

I did not make all my clients work as hard as the video shows...well except for my client Agnes! All exercises can be modified. The wonderful thing about small group personal training is I tailor the exercise to suit each client to be successful and safe in their joints. 

The workout:

Warm-up

5min dynamic stretches and activation exercises (not shown in video)

  • Alt side lunges
  • Alt reverse lunges with quick 3 sec holds
  • Quick calf stretches
  • I, Y, T, Ws
  • Lunge with spinal rotation, both sides
  • Jump Jacks

 

1st Circuit

  • 60sec Stationary lunge, both sides (modify: no barbell or hold hand weights at sides)
  • 60sec Bosu balance plank with alt leg lift (modify: knees on floor and/or hands on floor)

Perform the above 2 exercises 3 times each with 15sec for transition

Finish this circuit with 90sec Alt Bosu Step Knee Up

 

2nd Circuit

  • 60sec Barbell Press (modify: use lighter hand weights)
  • 60sec Barbell Underhand Grip Back Row (modify: use lighter hand weights)

Perform the above 2 exercises 3 times each with 15sec for transition

Finish this circuit with 90sec Agility Ladder

 

3rd Circuit

  • 60sec TRX Overhead Squat (modify: no overhead arms)
  • 60sec TRX Chest Press (modify: don't be on a huge angle)

Perform the above 2 exercises 3 times each with 15sec for transition

Finish this circuit with 90sec Stationary Cycle

 

4th Circuit

  • 60sec Plank Stability Ball Roll Out (modify: on knees)
  • 60sec Stability Ball Leg Curl (modify: do a bridge lifting hips up and down)

Perform the above 2 exercises 3 times each with 15sec for transition

Finish this circuit with 90sec Rope-less Skipping (I love this!)

 

Finisher

Repeat 2 times though for a total of 4:40min:

  • 30sec Side Shuffle Touch
  • 5sec rest
  • 30sec Squat Pulse
  • 5sec rest
  • 30sec Alt Reverse Lunge or Jump Lunge
  • 5sec rest
  • 30sec Jump Jack
  • 5sec rest

 

Cool down

Stretching video!

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