Full body exercise circuit
I am a Personal Trainer out of Mixx Fitness studio in Coal Harbor, Vancouver. My friend Katie and I were having such a good workout today we decided to document it and share it here! This full body workout started with us doing 20 minutes of hill sprints on the spin bike. We then set up a three station speed and agility circuit which we did twice through, one minute each station. After that, we did a three station core circuit, 12-15 reps each exercise. We finished off the workout with a strength circuit with four exercises, twice through 12- 15 reps each. Full Body Workout:
Agility Circuit:
2 Sets of 1 min Intervals and 30 seconds Rest between exercises:
1a. Lateral Speed Skater:
-Place cone and perform a single leg lateral explosive movement over top of it. -Land and absorb with triple flexion (ankle, knee and hip) -Reload and explode over the other side
1b. Forward Bound and Reverse Back Peddling:
-Load in squat position- triple flexion -Reach your arms back -Exploding bound forward -Back peddle reverse run back to starting position -repeat until minute is up
1c. Bosu Burpie:
-start in high plank position, dome side down. -engage the abdominals as you lower down to a push-up, arms at 90 degrees -squeezing your core, press back up to high plank, then jump feet in hip width apart -pushing up through your heels, press bosu up over your head with a jump.
Core Circuit:
2 Sets of 12-15 reps/ exercise:
1a. Cable Torso Twist:
-Start in athletic position -Cable should be at chest level -Arms as straight as possible- Squeeze biceps toward one another -Isometrically hold the cable in line with the midline of the body - On an exhale, draw your abdominals in and twist open -Rotate the arms and the cable 45 degrees -Return back to the midline
1b. Stability Ball Dead Bug:
-Lay flat on your back -raise arms and legs up to 90 degrees, toes pulled towards your shins -hold the ball between your extended hands and raised knees by pressing towards each other, stabilize by squeezing your core -extend opposite arm and leg out hovering 6 inches above the ground while pushing in towards each other on the ball with the remaining two. -exhale as you raise extended arms and legs back to the start position - one extension each side is one rep.
1c. Plank to single arm cable row:
-Set cable arm on lowest position, at a weight you can complete 10 reps without tilting your hips -Holding plank on your forearms, stabilize by pull your belly button in towards your spine, extend one arm and reach for cable pulling it into a single arm row, elbow squeezed to your rib cage
Strength Circuit:
2 Sets of 12-15 reps/ exercise:
1a. Split Squat to Single Arm Shoulder Press:
-Start in split squat position- making sure front knee tracks inline with front ankle -Have dumbbell loaded in arm flexed position- keeps shoulder blades on the back -Brace the core -Load through the front heel and the back foot ball of foot -Push from the strength in the legs to press the DB over head
1b. Inverted TRX Row:
-angle yourself on your heels so you can perform 12-15 reps- the lower the angle the harder the exercise, arm bones pulled in to their sockets -squeezing your abdomen as you row up , draw your shoulder blades in towards each other on your back
1c. Squat to Biceps Curl:
-Full squat with arms extended, holding dumbels beside your hips -Press through the floor with your feet and come to a strong standing position -Brace your core muscles and keep your chest lifted - Curl biceps- keeping arms close to the body
1d. Tricep Pull-over:
-take one step forward, bowing at your waist, hug your elbows in to the mid-line at a 90 degree angle, brace yourself by engaging your abdominals -extend your arms up and out straight, squeezing your triceps
