Swim, Bike, Run

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)
• REST 1 min.

Set 3

• (run) Monster walks with resistance band


• (swim) TRX W's
• (bike) Glute bridge (single-leg or double-leg)
• (run) Single-leg hop


• REST 1 min.

Alternating Lower & Core Circuit

Goal: This circuit consists of 8 exercises. The circuit is repeated 2x's and includes advanced variations of some of the exercises on the second circuit to challenge you. You'll get a good full-body workout, as glutes, hamstrings, core, and shoulder strength are all targeted here.

Equipment: No equipment = No excuses
Time:45 minutes

Warm-Up 

(5-8 min)

• Walking quad stretch - 5-6 reps each leg

• Caterpillar - 6 reps

• Forward Lunge with twist - 10 reps (5 each side)

• Downward Dog to 3-Legged Dog - Hold downward dog for a few seconds, then lift one leg (3-legged dog), hold for a few seconds, return to downward dog, then lift the other leg.  Repeat a couple rounds.

• Superman - Lift one arm and opposite leg. Hold for a few seconds, then lower to the ground.  Repeat on the other side.  Repeat 3-4x's on each side.

• Flutter Kicks - 45 seconds

Main Set

Repeat 2x's (10-12 min each set)

• Reverse Lunge - 
• Circuit 1: Reverse Lunge + Kick - 10-15 each leg



• Circuit 2: Reverse Lunge + Hop - 10-15 each side



• Planks with alternating toe touch  - 45 seconds - Get in plank position on your forearms. Tap one toe to the side, just a bit farther than hip-distance, then return back to starting position. Tap the other toe to the other side. Repeat quickly, alternating between sides, for 45 seconds.

• Wide-legged Squats
• Circuit 1: Wide-legged Squats - 15 reps

• Circuit 2: Wide-legged Squats + jump - 10-15 reps

• Push-Up + Rotation - 10 reps (i.e. 5x's each side)

• Reaching Single-Leg Deadlifts - 10-15 reps each leg (We're calling this a deadlift, but it's really a deadlift with no weights.)
  

• Plank with taps - 45 seconds.  Start in a plank position.  Reach forward with one arm and tap the ground in front of you.  Now do the same with the other arm.  Alternate back and forth rapidly for 45 seconds.

• Glute Bridges
• Circuit 1: Two-legged Glute Bridges - 20 reps - See video below for "Single-legged Glute bridge." In the first circuit, you will do this exercise, but keep both legs on the ground.

• Circuit 2: Single-legged Glute Bridges - 10-15 reps each leg - More challenging with one leg!


• Three-legged Dog with Knee-to-Elbow Touches - 60 seconds - Start in push-up position and push hips back to a downward dog position.  Lift one leg to get in a three-legged dog position. Drive that knee toward the elbow of the same side; lift leg back to starting three-legged-dog position, then drive knee toward forehead, back to original position, then knee to opposite elbow. Return leg back to ground in starting push-up position. That's ONE rep. Now do the same thing on the other side and see how many reps you can do in 60 seconds. 

12/24/36 Circuit

Goal: Full-body strength circuit
Time:  12/24//36 minutes - One time through the circuit is 12 minutes.
Equipment required: 8-20 lb. dumbbells, step or bench

Do each exercise for 60 seconds.

Do not rest between exercises.

Rest for 1 min. between circuits.

1. Calf-raises with dumbbells
2. Pushups - Variation: on knees
3. Bicycle crunches
4. Single-Leg Romanian Deadlift with dumbbells (side 1)
5. Single-Leg Romanian Deadlift with dumbbells (side 2)
6. Step-ups with dumbbells - alternate the leading leg for each step-up
7. Standing side bends with dumbbells
8. Side plank hip lift (side 1)
9. Side plank hip lift (side 2)
10. Wide squats with dumbbell
11. Step Back Lunge 
12. Tricep dips

Full Body Circuit with Dumbbells

Time: 25-40 minutes

Equipment: 5-20 lb dumbbells, Floor mat, BOSU (optional)

Each circuit takes ~12 minutes.  Do the full circuit 2-3x's.
Rest 15 sec. between exercises, or just enough time to move between each one.
Rest 1 minute between circuits.

Warm-up on the treadmill or bike for at least 5 minutes before starting these exercises.  Alternatively, you can do the 5-minute warm-up from this workout.

Main Set (10 exercises)

1) Dumbbell Shoulder Press - 12 reps

2) Step-Back Lunge - 12 reps (6 each leg, alternate legs)

3) Alternate Pikes - 20 reps (10 each leg)

 


4) Front Arm Raises - 20 reps (10 each arm)

5) Single-Leg Bicep Curl - 10 each leg. For a more advanced version of this exercise, stand on the flat side of a BOSU (round side on the ground).

6) Single-Leg Romanian Deadlift - 10 each leg

7) Plank - Hold for 60 seconds

8) Side Plank with Hip Lifts - 10 dips on each side

9) Flutter Kicks - 30 seconds. For a more advanced version, extend your arms over your head.




10) Burpees - Finish the circuit with 5-10 powerful Burpees!