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Oh my goodness. I am so sorry that earlier this post was just a photo. I lost track of time yesterday and ended up behind. I have been wanting to share some of the awesome circuit training workouts my trainer has developed for me and was planning for this to be the first. I think it is hard to find great workouts at times and I have found myself sweating hard and feeling stronger after each of my workouts on Monday.
Besides working with my trainer on Monday (this week was shoulders), I also had two softball games and worked on my half marathon training. I only made it to one pilates class this week though. And of course had physical therapy on Friday. I think we finally determined this biggest issues with my back and now are on the road to fixing it. I am so relieved.
This shoulder workout is focused on strength and toning. You can reorder as works best for you.
1. Supermans (4 sets, 15 reps/set): Laying flat on your stomach, lift arms and legs into superman position.
2. Up/Down Plank (4 sets, 15 reps/set): Starting in a plank position, drop hands to forearms and back up. One full rotation back to plank on hands is one rep.
3. Power Squat (4 sets, 30 sec/set, 60% body weight on bar): Holding a bar, lean back into a squat and hold for 30 seconds.
4. Dumbbell Truster (4 sets, 15 reps/set, 12 lb dumbbell): Start with dumbbells on shoulders with knees soft. Bend knees and then thrust upward to standing with dumbbells over your head.
5. Kettleball High Pull (4 sets, 15 reps/set, 30 lbs): Start with knees bent and back flat holding the kettleball on the ground. Come to a standing position and pull kettleball up to chin.
6. Power Jump (4 sets, 30 sec): Starting standing with legs together, jump out to a squat position and then back to standing at center.
7. Reverse Crunch (4 sets, 40 reps/set): Laying on a weight bench, hold the bench behind your head and throw your legs down and back up for one rep.
8. Dumbbell Lateral Raise (4 sets, 15 reps/sec, 8 lb dumbbells): Holding your arms in a flexed position at 90 degrees, raise your arms over your head and back to bent position.
9. Kettleball Swings (4 sets, 15 reps/sec, 30 lbs): Swing kettleball to a straight out positions and back through legs. Use momentum.
10. Climbers (4 sets, 60 sec/set): With forearms on weight bench, bend left knee to chest and back and then right knee to chest and back. Repeat.
End with a good full body stretch! Enjoy.
