Things to remember before you start:
- Bring a water bottle to stay hydrated
- Make sure your shoe laces are tied
- If you are injured, make sure you properly recover before starting this workout
- All exercises can be done with dumbbells (additional weight) to make it more challenging
- All exercises will be performed for a set time limit. Continue with reps until time limit is over.
All Around Circuit Workout begins now
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Exercise #1
Arnold Press (shoulders): Time: 30 secs - Sit on an excercise bench with back support and grab an appropriate pair of dumbells - Hold dumbbells at upper chest level with elbows tucked in and palms facing towards yourself - Rotate your palms away from yourself (facing forward) and then press up - Continue lifting the weight until your arms are extended above you in a straight arm position Exercise #2
Lunges (legs): Time: 1 min - Grab a pair of dumbbells and hold them in your hands by your sides while standing upright - Step forward with your right leg (2 feet or so) making sure your right knee does not surpass your right foot - Now lower your upper body, while keeping the left foot stationary - Note: keep your torso upright throughout the entire movement and remember to maintain balance - Repeat the movement with the other leg |
Exercise #3
Front Shoulder Raises (front delts): Time: 45 secs - Pick a pair of dumbbells and stand straight while holding the weights in front your thighs. Make sure your palms are facing in - While standing upright, lift the right dumbbell to the front with a slight bend in the elbows. Make sure you are not swinging the weights - Continue to raise the dumbbell until your arm is slightly above parallel to the floor - Repeat for the other arm |
Exercise #4
Wall Sits (legs): Time: 30 secs - Stand with your back flat against the wall - Walk your feet about 2 feet in front of you keeping them less than shoulder width apart - Sit your back down the wall, bending your knees until they are parallel to the floor (90 degree angle) - Hold position for 45 secs |
Exercise #5
Tricep Dips: Time: 60 sec - Position hands shoulder width apart on a bench or chair - Extend your legs keeping keeping very little bend in your knees - Use your arms to push yourself up keeping a slight bend in the elbow for constant tension in the triceps - Slowly bend your elbows to lower your body until elbows are at a 90 degree angle. Press up again |
Exercise #6
Leg raises(core): Time: 40 secs - Lie with your back flat on the floor or a bench - Places your hands beside your hips. Palms facing down - Keep your legs extended with a slight bend in the knees. Slowly raise your legs until they are perpendicular to the floor - Note: exhale as your raise your legs and control the movement as you lower down |