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!!