Workout Wednesday- Full Body Circuit with a Step

If you haven't noticed by now, my favorite workout is the full body circuit - it torches calories and works every muscle,  when you are training for running events, its nice to be able to get all the muscles at one workout so you can maximize your running time!


For warmup, we jogged for about 3 minutes, then side shuffled on each side for a minute each (5 minute warm up).

Do each item for 45 seconds unless reps are given- go through each circuit 3 times before moving to the next circuit:


Circuit 1:

• push-ups with your toes on a step (you can modify by not putting your toes on the step- I had to do this after a couple on the step- its no joke doing pushups on a decline)
• sumo squats with one armed cleans using 8-10lbs (12 with each arm)
• bicycles for ab work
• 90 seconds of cardio: 45 seconds of high knees and 45 seconds of jumping jacks

Circuit 2:

• plank rows 8-10lbs with toes on a step - get in plank position with weights under hands and row with each arm, one at a time
• lunges with 8-10lbs in each arm and your back leg on the step (12 each side)
• sit ups touching the floor behind you and then your toes which are perched on the step with your knees bent at a 90 degree angle with the floor
• 90 seconds of cardio: 45 seconds of butt kickers and 45 seconds of jumping over the bench back and forth

Circuit 3:

• plank on elbows to plank on hands up and down with toes on the step
• squat down to sit on step and stand up again without using your hands - DEEP squats, it will burn!
• Russian twists
• 90 seconds of cardio: 45 seconds of running in place and 45 seconds of jumping on and off the step

You will torch calories and you will get in great cardio, but you will also be building great muscles!