Quick Circuit

I was short on time this morning at the gym, but still needed a good workout so I decided to do this fast, yet effective circuit. The whole thing takes about 15-20 minutes from start to finish, and then I topped it off with 15 minutes on the Stairmaster (my favorite piece of cardio equipment besides a Spin bike.. more on my love for the Stairmaster later) I love this circuit because it really hits all of the target zones and even though its quick, you still work up a sweat doing it! Also- please note the lack of cheesy stock photography, but I trust you can still understand without Smiling Sally demonstrating these moves.


1. Windmill 
  • Stand tall with arms extended out to sides, abs engaged.
  • Bending from waist, reach right arm toward left toes; repeat on left.
  • Do 25 reps, alternating sides.


2. Pulsing Lunge
  • Lunge forward with right leg; hold for 4 seconds, then pulse up and down 5 times.
  • Repeat on left.
  • Do 2 reps.


3. Triceps Kickback
  • Hold dumbbell in right hand.
  • Bend at hips until almost parallel to floor.
  • Bring elbow to ribs, straighten forearm back, and return.
  • Do 15 reps on each arm.


4. Plank/Push-Up
  • Start in plank position (palms on floor, hands below shoulders, abs engaged, back straight).
  • Hold for 30 seconds. Drop to knees.
  • Do 15 push-ups.


5. Squat/Biceps Curl
  • Squat, holding a dumbbell in each hand. Do 8 reps.
  • On last rep, stay down and do 10 biceps curls.


6. Bridge/Chest Flye
  • Lie faceup, knees bent, holding dumbbells over chest with arms extended, palms in.
  • Press into heels, lifting hips toward ceiling into bridge.
  • Lower weights out to sides, toward floor (5 reps); lower hips.
  • Do entire sequence 5 times.


Rest for 1 minute; repeat circuit.

via Sarah Slattery of Equinox


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