I have been training Marta for 2 years now. She likes to exercise outside and she loves beach. I designed this circuit training for her.

If you like outdoors and don’t enjoy gym environment; and you are looking for challenging circuit training this workout is for you.

Circuit training is nice, time efficient way to add some cardio exercise while improving muscle fitness and strength. By blending cardio and strength exercise, you will improve your cardiovascular fitness and strength in the same time.

You will need 8 lb heavy ball and pair of 5 lb dumbbells for women and 10 Lb dumbbells for men. If  the dumbbells feel light go for heavier ones if they feel heavy go for lighter.

You can and should use heart rate monitor to monitor your heart rate.  Click here to see where should your heart rate be while doing this circuit workout.

Some guidelines before you start:

1. Start your exercise with warm up. Light running or jogging for 5 minutes is a great warm up

2. Do few simple stretches for all body parts

3. Breathe correctly 

4. When doing circuit training, your rest between exercises should be kept to a minimum to maximize cardiovascular benefits by keeping your heart rate pumping at an elevated rate 

Start!

2 – 7 circles:

1. High knee run with heavy ball side turns – 20 R (repetitions) of turns to each side

Grab heavy ball, and hold it in the front of your body with your hands straightened.

While running on the spot, trying to lift your knees as high as you can, turn heavy ball in your straightened hands to the sides. Repeat.

2. One leg stand dumbbell rows – 10 R each leg stand

Grab dumbbells, standing on one leg lean forward, keeping your back straight and head up. Keep your lifted leg straightened and lifted as high as you can and perform rows. Repeat on opposite leg.

3. Knee push ups on heavy ball – 10 R each side

Assume push up position keeping your knees on the floor and one arm placed on the ball. Perform push ups. Repeat push ups with a ball on opposite side.

4. Soccer drill – 30 R each leg

Stand in the front of the heavy ball. Jump from one foot to another while taping the ball on the top with your feet.

5. Lawn mover – 20 R each hand

Assume the squad position, holding dumbbells, keeping your back straight and head up. Start moving your hands alternately up and down.

6. One leg stand shoulder press – 10 R each leg stand

Grab dumbbells, stand on one leg, extend the other one as high as you can and perform shoulder presses. Than do the same on the opposite leg.

7. Squad jumps – 20 R

While holding heavy ball in the front of your head start squad jumping.

8. Jumping jacks shoulder press – 20 R

Grab dumbbells and bring them up just above your shoulders, keeping your feet together. Jump jumping jack and lift dumbbells up. Repeat.

9. Crunches with heavy ball – 25 R

Lie down and grab heavy ball. Bent your knees, straighten your arms while holding the ball. Start lifting your body up and down. Don’t go all the way up and don’t go all the way down to keep your abdominal muscles flexed at all times. You should achieve the ” ab burn” within 25 repetitions.

Share this post: