If you are feeling a little off your routine and out of shape…3 rounds of this circuit will have you feeling toned and back in your fitness groove! I’m focusing on working chest and triceps with this one, but with so many multi joint movements involving your legs, booty and core, it might feel more like full body! Sound good??? Let’s do it babes! xo
CHEST AND TRICEPS CIRCUIT (STRENGTH) WORKOUT:
Divide the 9 exercises up into 3 circuits. Starting with the first move, you’ll run a circuit with the first 3 exercises, for 2-3 sets. The reps or time interval are indicated next to the name of the exercise. Once you finish your sets of the first circuit, go to the next 3 exercises and run those as a circuit for 2-3 sets. Once you are done with those, you will finish up with the last 3 exercises for the final circuit of 2-3 sets. For the single leg exercises do equal reps on each side.
Equipment Needed: an Exercise Ball, 2 sets of Dumbbells, an Exercise Mat, a Fitness Deck (Exercise Bench) and a Medicine Ball
CHEST AND TRICEPS CIRCUIT (STRENGTH) WORKOUT
CIRCUIT 1:
MEDICINE BALL LUNGE WITH KNEE UP (16 reps each leg): Grab a medicine ball and stand in a staggered lunge stance with one foot forward and one foot back. Start with the medicine ball overhead and your right leg slightly bent with your left leg straight behind you. Bend both knees into a lunge. As you come up from the lunge, bring the ball down to your left knee up as you bring it up to meet the ball. Repeat for 16 reps and switch legs.
MEDICINE BALL SIDE TAP WITH NARROW SQUAT JUMP (1 MINUTE): Standing with your feet together, hold the medicine ball with both hands. Bend your knees and tap one foot out to the side. Bring your foot back to center and perform a narrow squat jump with both legs. As you come up from the squat jump tap the other foot out to the side and repeat. Keep alternating side taps with a squat jump in between for 1 minute.
BENCH TRICEP DIPS (12 reps): Place the palm of your hands on the bench with your fingers facing towards your body. Extend your legs straight out in front of you. Bend your elbows and drop your body towards the floor. Pushing through your triceps, straighten out your elbows and return to the starting position. Repeat for a total of 12 reps.
*REPEAT 2-3 times
CIRCUIT 2:
RECLINING ROTATING CHEST PRESS (12 reps): Lie on the exercise bench with a dumbbell in each hand, elbows bent, palms facing away you. As you press the weights up into a chest press, rotate your hands in so your palms are facing each other. Rotate back to palms away from you as you lower the weights down to complete the movement. Repeat for a total of 12 reps.
SEATED OVERHEAD TRICEP EXTENSIONS (12 reps): Sit on the exercise bench holding one dumbbell in both hands. With bent elbows, bring the dumbbell to shoulder height. Press the dumbbell up and extend your arms straight overhead. From that position, bend your elbows into a tricep extension, dropping the dumbbell behind your head. Straighten your elbows back up to a straight position then bend them again, lowering the dumbbell back to the starting position. Repeat for a total of 12 reps.
MEDICINE BALL LOWER AB/ALTERNATING LEG DROPS (16 reps): Place a medicine ball on the ground in front of you. Balancing on your glutes with your hands in front of at shoulder height. Lift both legs off the ground and drop them up and over the ball. Using your abs, keep alternating lower ab leg drops side to side for a total of 16 reps.
*REPEAT 2-3 times
CIRCUIT 3:
FITBALL HAMSTRING CURLS (16 reps): Lie on your back with your calves on top of the ball. Position the ball so that when your knees are straight, your ankles are on top of the ball. Raise your hips off of the ground. Begin pulling your heels towards your body, bending your knees and lifting your hips using your glutes and hamstrings. Reverse the movement back to the starting position. Repeat for a total of 16 reps.
FITBALL GLUTE BRIDGE WITH CHEST FLYES (12 reps): Start with your feet on the ball, knees bent. With a dumbbell in each hand, bring the weights up and together, palms facing in. At the same time, bring your hips up in a glute bridge position. As you begin to drop your hips back down to the starting position, open up your chest and lower the weights into a chest fly keeping the weights above your shoulders. As you lift your hips to perform the next rep, bring the weights up and together to perform another chest fly. Continue for a total of 12 reps.
FITBALL LOWER AB LEG DROPS WITH TRICEP SKULL CRUSHERS (12 reps): Lie on your mat, with a dumbbell in each hand and the exercise ball held between your feet. Extend your arms straight out up from your shoulders. With the ball between your feet, bring your feet up, directly above your hips. To perform the skull crusher, you will bend your elbows and lower the dumbbells next to your head. At the same time, keeping your core tight, you will lower your feet and legs until just above the ground. Straighten your elbows and bring the weights back to the starting position. At the same time, bringing your feet with the ball back to the starting position. Repeat for a total of 12 reps.
*REPEAT 2-3 times
