Weighted Strength Circuit

Instructions
Find a space that is clear in front, behind, and to each side of you to avoid injury. Perform a warm-up that consists of an activity that gradually increases your heart rate and moves your joints through a moderate to large range of motion. Perform each exercise in the warm-up for 45 seconds. After completing the workout perform a cool-down that allows your heart rate to gradually slow down to a normal rate. Hold static stretches for 20-30 seconds.

It is encouraged that you modify each exercise to a version that is best for you.

Workout
Complete 12-15 repetitions of each exercise in Circuit 1, going through the circuit 3-4 times total. Once finished with Circuit 1, move on to Circuit 2 completing 12-15 repetitions of each exercise and repeating the circuit 3-4 times total. Take 30-60 seconds rest in between each full circuit round.

Equipment Needed: 2 dumbbells or other weighted objects. Feel free to add or remove weight for a workout that best fits your needs.

WARM-UP
woman demonstrating high kicks female demonstrating arm circles
female demonstrating air squats female demonstrating inchworm + push up

 

CIRCUIT 1
EXERCISES AND MODIFICATIONS
Perform 12-15 repetitions of each exercise (use modification if needed) in Circuit 1.
Rest for 30-60 seconds after each full circuit, then repeat the circuit 3-4 times total.
female demonstrating reverse lunge to bicep curl female demonstrating modified reverse lunge to bicep curl
female demonstrating wall sit for 45 to 60 seconds female demonstrating modified wall sit for 45 to 60 seconds
female demonstrating squat to shoulder press female demonstrating modified ​​squat to shoulder press
female demonstrating push ups female demonstrating modified push ups

 

CIRCUIT 2
EXERCISES AND MODIFICATIONS
Perform 12-15 repetitions of each exercise (use modification if needed) in Circuit 2.
Rest for 30-60 seconds after each full circuit, then repeat the circuit 3-4 times total.
female demonstrating curtsy lunge to lateral arm raise female demonstrating modified curtsy lunge to lateral arm raise
female demonstrating triceps push ups female demonstrating modified triceps push ups
female demonstrating bent over row to reverse fly female demonstrating modified bent over row to reverse fly
female demonstrating side plank 30 seconds on each side female demonstrating modified side plank 30 seconds on each side

 

COOL-DOWN
female demonstrating plank to down dog female demonstrating cobra
female demonstrating chest and back opener  

 

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