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.

Chaos Circuit - Core (Pt 1)

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. 

Equipment: yoga mat, 5-20 lbs. dumbbells (optional)

Time: 20 minutes

Warm-Up: 5 minutes 

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.

Bicycle Crunches