Chaos Circuit - Strength (Pt 2)

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.

Equipment: yoga mat, 5-20 lbs. dumbbells, TRX, stretch cords, BOSU (optional), stability ball

Time: 30 minutes

Warm-Up 

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.

Hamstring Curls with Stability Ball

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.