• Free Weight Circuits

    Each  circuit  consists  of  2-3  sets  of  each  exercise.  Refer  to  the  calendar  to  see  which  circuit  and  how  many repetitions to  do.  You  may  choose  either  body  weight  OR free  weight,  although  free  weight  is  recommended. Level up on weights for the Free Weight Circuit as needed.  If it is not hard to lift the last two repetitions  then you need to add more weight. Always do the exercises in order. Do not rest for more than one minute between groups. (Circuit 1/Week 1 Example: Start with group 1, do burpee x10, Dips x10, reverse crunch x10, rest 30 

    seconds, repeat, rest, move on to group 2…group 3)

     

    Circuit 1

    Group 1: DB Curl, Squat, Legs Raises

    Group 2: Lunge, DB Bench Press, DB Row, V-Twist

    Group 3: Lateral Raise, Knee Extension, DB fly's, Side to Side

     

    Circuit 2

    Group 1: Triceps extension, Lunge, Russian Twists

    Group 2: Step Up, DB Row, Side to Side

    Group 3: DB Front Raise, Squat, Straight arm pullover, Legs Raises

     

    Circuit 3

    Group 1: Superman, Russian Twists, Bench Dips, Heel Raise

    Group 2: V-Twist, Wrist Curl, Step up

    Group 3: Squat, DB Bench Press, Calf Raises, Legs Raises