Goal: This circuit rotates through exercises that focus on Swim, Bike, and Run - in that order. You'll do 4 exercises in a row, each one for 1 minute, and then rest for 1 minute. You'll complete all exercises when you've gone through this 4-1 cycle 3 times, for a total of 15 minutes.
Equipment: Exercise Band, Stability Ball, 5-20 lb. dumbbells, TRX Time: 15-45 minutes. Each full circuit takes 15 minutes.
Warm-Up
Do a 5-minute warm up - bike, treadmill, rowing machine, or just high kicks, butt kicks, and running in place. Or, do the warm-up from this workout.
Main Set
Perform each exercise in each set for 1 min. Rest for 1 min at the end of each set for a total time of 5 min. per set.
Set 1
(swim) Push-ups
(bike) Squat jumps
(run) Reverse lunge (optionally with 5-20 lb. dumbbells)
(swim) Back extension on stability ball
REST 1 min.
Set 2
(bike) Plank - Why plank for bike?? Think aero!!
(run) High knees running in place
(swim) Side planks (switch sides after 30 sec.)
(bike) Single-leg deadlifts (optionally with 5-20 lb. dumbbells)
Goal: This circuit provide an upper- and lower-body strength workout that focuses on balance and isometrics. It can be done on its own or as Part 2 of the Chaos Circuit (see Part 1 here) to get a full-body workout. I call it the chaos circuit because there are a lot of exercises and different movements, requires a lot of moving around, a moderate amount of equipment, and will be chaos if you don't get organized before you start.
Do a 5-minute warm up - bike, treadmill, rowing machine, or just high kicks, butt kicks, and running in place. Or, precede this workout with the Chaos Circuit Core.
Main Set
Do this circuit 2 x's:
10x each side - Reverse Lunge with Kick (or Hop)
10-15x TRX W's
10-15x TRX Chest Press
20x Squat Jumps
20x Stretch Cord swim stroke
10x each side - Single-leg deadlift (with or without weights), or Reaching deadlift
2 min. Wall Squat
10x each Cable Chop
10x each side Single-leg balance with weight (or on BOSU)
10-15x Push-up variation (hindu or shouldertap)
20x Hamstring curls on ball
2 min. Wall Squat
Photos, Videos, and Instructions
Reverse Lunch with Kick
To make this more advanced, do the Reverse Lunge with a Hop
TRX W's (Deltoid Flys)
TRX Chest Press
Squat Jumps
Stretch Cord Swim Stroke
I can't find a good video of this one, but see this video below starting at 1:43. He's using cords to explain the stroke catch. You can get a feel for how this exercise is supposed to look.
Single-Leg Deadlift (or Reaching Deadlift)
This is pictured below as a Reaching Deadlift. Adding a weight will make this more challenging. Hold a 5-20 lb. dumbbell in the opposite hand from the stable leg that is on the ground.
Wall Squat
This is a great isometric exercise. Squat down with the wall to your back and your quads perpendicular to the ground. Hold your arms straight out in front of you and hold for 2 minutes.
Cable Chop
They use a machine instead of a cord in this video, but explain a few different ways to do the cable chop.
Single-Leg Balance with weight (or on BOSU)
Pick up a 5-20 lb. dumbbell. Lift one leg off of the ground and move the dumbbell around. You can simply pass it from hand-to-hand across your body. Or you can pass it over your head. Or you can pass it around your back. The idea is to offset your balance and use your leg and core stability muscles to keep you balanced. Do this for a count of 10 on each leg.
Push-Up Variation (Hindu or Shoulder Tap)
This is fun! See #4 and #22 - and then see how many of the other variations you can do.
Goal: This circuit focuses on the obliques (aka love handles). It can be done on its own or as Part 1 of the Chaos Circuit (see Part 2 here) to get a full-body workout.
Do a 5-minute warm up - bike, treadmill, rowing machine, or just high kicks, butt kicks, and running in place.
Main Set
Do this set 2 x's:
45" - Plank with side toe taps (15" rest)
45" - Dead Bug (15")
12x each side - Side Plank with Dip
45" - Alternate Pikes (45" rest)
2' Plank hold
12x each side - Plank knee to elbow
20x Russian twist (with or without a 5-20 lb. dumbbell)
45" - Plank with front reach (15" rest)
20x Bicycle crunches (45" rest)
2' Plank hold
Photos, Videos, and Instructions
Plank with side toe taps
Dead Bug
Side Plank with Dip
Alternate Pikes
Plank Knee to Elbow
This exercise can be done with several variations. You can do one of these variations below on its own, or you can mix all three into a center-left-center-right set.
1. Hold a plank and bring one knee to your nose. Repeat on the other side.
2. Hold a plank and bring one knee to the elbow on the same side. Repeat on the other side.
3. Hold a plank and bring one knee to the elbow on the opposite side. Your knee will cross your body. Repeat on the other side.
Russian Twist
Plank with Front Reach
Get in a low plank position (elbows on the ground). Reach one arm out in front of you, tap your fingers on the ground, then return it to its starting position. Repeat on the other side. Alternate taps as quickly as possible. If you can't do the taps, just hold the plank.
Goal: This circuit mixes upper body, core, and lower body. The upper/lower body strength sets are a little longer than usual (1:40), so this one is geared toward building muscular endurance. There's a little bit of HIIT (burpees!) added in there to keep your heart rate up. There are variations of each exercises depending on skill level and equipment available. It is written as a 45 minute workout, repeating the core set 2x's and the lower/upper set 2x's, but you can do more or less.
Runner's Lunge with a twist - hold 30 seconds, then raise the outside arm and hold for another 30 sec. Switch legs and repeat
Walking quad stretch - 8-10 reps each leg
Walking knee-to-chest stretch - 8-10 reps each leg. Pull your knee to your chest, take a step forward. Repeat with the other leg.
Caterpillar - 10 reps
Core Set
(10 minutes)
Hold each exercise below for 45 seconds. Take 15 seconds to rest and/or move to the next exercise.
Repeat this set 2x's.
Plank with front arm reach - Get in a low plank position (elbows on the ground). Reach one arm out in front of you, tap your fingers on the ground, then return it to its starting position. Repeat on the other side. Alternate taps as quickly as possible. If you can't do the taps, just hold the plank.
Plank with side dip - Dip on one side for 45 sec. Rest 15 sec. Repeat on the other side. For an easier version, rest your lower leg on the ground and bend the leg at a 90-degree angle. For a more advanced version, reach your un-rested arm up and then twist it in front of your body and under your waist.
Bird Dog (with crunch) - Do as many reps as you can on one side for 45 sec. Rest 15 sec. Repeat on the other side. Make it slow and controlled. The goal is balance. Instead of doing the crunches sometime, see if you can hold each side for 10-15 seconds.
Lower/Upper Body Set
(25 minutes)
Do each exercise below for 1:40. Rest for 20 seconds while you get set up for the next one.
Repeat the set 2x's. Rest for 1-2 minutes between sets.
Push-ups - You can do regular push-ups or with your knees on the ground. Whatever you can sustain strong for 1:40.
Squats - If you have access to a TRX, do TRX Single-leg squats. If not, do Body Squats. See pictures below. For a more advanced version of Body Squats, try it with your arms extended over your head.
Body Squats
TRX Single-Leg Squats (1 minute per leg)
Renegade Row - The video below shows the Renegade Row with a push-up. The push-up is optional for this workout, as you're already doing push-ups on their own.
Reaching Single-Leg Deadlifts - We're calling this a deadlift, but it's really a deadlift with no weights. For a more advanced version, you can do this one with 5-20 lbs dumbbells.
Burpees - Everyone's favorite :-)
Single-Leg Glute Bridge - 50 seconds per leg. Start with both legs on the ground if you need to.
