It’s been a while since I’ve shared a circuit workout with you (although they’re always stored on the menu bar under Fitness –> Lyons’ Share Workouts!) This workout took me about 22 minutes, and uses minimal equipment – just one set of light dumbbells (and you can use water bottles or soup cans in a pinch!) I tacked it on to the end of a run, and it was great for a little bit of strength after my cardio. If it looks confusing at first, I’ll walk you through it below … all you have to remember is “5.” I hope you try it and enjoy it!
(picture source for the rocket)
- Warm up for 5 minutes (light exercise like walking, jogging, jumping jacks, high knees, stretching) if you are not completing this after a cardio workout)
- 5: First, lunge backwards with your left foot. Keeping your feet in place, raise and lower in your lunge 5 times. Count backwards: 5, 4, 3, 2, 1. After you do the last lunge, blast off! Raise the left knee to your chest, and hop on your right foot as high as you can go. Raise your straight right arm above your head. Then, lunge backwards again with your left foot, and repeat 4 more times (5 total). You will end up doing 25 lunges on this leg per set.
- 4: Standing with feet shoulder-width apart and legs as straight as possible, lower your hands to the floor. Walk your hands out until you are in plank position. Jump your feet out and in (this is a plank jack) 5 times. After the last plank jack, blast off! Do one push up, then walk your hands back towards your feet and stand up. Repeat 4 more times (5 total, for 25 plank jacks in this set).
- 3: Repeat the first exercise, but on the opposite side (right foot back).
- 2: Pick up your weights (use light ones!). Perform 5 bicep curls, and after counting down 5, 4, 3, 2, 1, blast off! Do one overhead press. Repeat 4 more times (5 total, for 25 bicep curls in this set).
- 1: Standing with feet shoulder-width apart, perform 5 squats. After counting down 5, 4, 3, 2, 1, blast off! Jump as high as you can, reaching arms to the ceiling. Repeat 4 more times (5 total, for 25 squats in this set).
- Repeat this entire thing up to 5 times to feel the burn! (You’ll end up doing 125 squats in the entire workout, for example).
After all of that (probably because I couldn’t get the number “5” out of my head), I tacked on my Flat Abs in 5 Minutes workout (without the warm-up) … try it if you want to feel the burn! (Click on the picture to be taken to the original post, which gives explanations and video links for all the moves!)
So tell me in the comments … Do you like doing strength and cardio on the same days, or do you reserve strength for some days and cardio for others? Any questions you’d like to see covered in a future Workout Wednesday post?