Resistance Training
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At Home / Travel Workouts & Circuits
High Intensity Interval Training (HIIT) Circuit Instructions:
- Perform up to 3 x per week (1 cardio day / active rest day in between).
- 8-12 repetitions per exercise.
- Do one exercise after another in a circuit fashion.
- Rest as you need to along the way, drinking plenty of water.
- Try to complete up to 4 rounds of the circuit in about 20 minutes.
September
- “Do Anywhere” Body Weight Workout (No Weights required) **NEW**
- “Get Up to Get Down” – HIIT Circuit (Requires light to moderate weights)
- “Burpees, Rows, and Flys, Oh My!“ (Requires moderate to heavy weights)
October
- The 2014 Anniversary Challenge (Requires 2 Dumbbells or 1 Kettlebell)
- “Push, Press, and Raise Craze!“ (Requires 10 – 20 lb weights)
November
December
- Jump On It: 8-6-4 (Requires DBs, KB, Suspension Trainer)
- Back 2 Basics (Requires 8 – 40+ lb weights)
January
- Basic Kettlebell Circuit (Requires 8-16kg kettlebell)
February
- Total Body HIIT Circuit (See HIIT instructions above; requires 8-15 lb dumbbells):
1) Squat, Curl, and Press
2) Squat and Row
3) Push-up and Punch
4) Squat Thrusts (with or without dumbbells)
March
- K.I.S.S. Workout – Keep It Super Simple. 10 min body weight circuit, 10 reps each
- HIIT Kettlebell Circuit – Figure 8s, Squat and Press, Plank, Goblet Squat
April
- Balance Training – start with your body weight, progress to using weights
- HIIT Kettlebell Circuit – Single Arm Swings, Sumo Squat, Squat and Press, Mountain Climber Sprawl
May
June
- HIIT Circuit:
1) Squat, Curl, and Press
2) Lunge and Curl
3) Push-up and Punch
4) Squat Thrusts (with Weights)
July
- HIIT Circuit:
1) Squat and Row
2) Lunge and Curl
3) Squat and Press
4) Push-up and Row
August
- Suspension Trainer Circuit – Upper Body Workout
- Total Body Blast (Combines resistance and cardiovascular training)
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