Up Down Circuit
This workout is a great way to get your heart rate up, burn calories and improve muscular strength. Pick different exercises that you do in a standing position and mix them in with different exercises you do on the floor or a mat.
Some examples of standing exercises are:
- Lunges
- Squats
- Balance Touches
- Bicep Curls
- Tricep Dips
- Skater Plyos
- Standing leg extension (balance on 1 leg)
- Any standing arm exercise with dumbbells (lateral raise, overhead press, rows, kick backs)
Some examples of mat exercises are:
- Abdominal curls
- Planks –mix up the style plank you do (jumping jack feet, walking planks, clap hands)
- Back extensions
- Push ups
- Mountain climbers
- Side ups
- Bridge
- Clam shells
- Fire hydrants
Here’s an example of an UP DOWN Circuit up, but remember you can mix it up any way you want!
Warm-up for 10 min. doing dynamics movements.
10 exercises, 2-3 sets, 30-45 seconds each exercise
- Mountain climbers
- Walking Lunges with rotation (hold medicine ball or DB)
- Plank taps (alternate hands tapping knee or opposite foot while in a plank)
- Jump Squats
- Push Ups
- Balance Touches (stand on 1 leg and reach to ceiling and floor with hands. try to keep 1 leg off floor entire time, can add jump too)
- Back Extensions
- Wide leg Sumo Squats
- Curl Ups
- Lateral Raise
Have Fun and remember cross training is about mixing up your routine each week and ENJOYING what you do! I want to hear how you created an UP/ DOWN Circuit this week and how it felt in your exercise logs!!
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