Hope you all had a wonderful holiday weekend! I sure did, being in Taos after a busy week of moving. It was great to kick back and relax with my family. Time to get back on track with workouts this week, to feel strong and energized as we begin our month stay here. We’ve got lots of fun planned, and I feel so much better when I am able to take an hour for myself to get some exercise in on most days.
This week’s workout is focused on general conditioning and getting your body to burn more calories per workout…and, who doesn’t want that?! Work out smarter, not harder!
There are three groups of movements in this week’s circuit.
Warm up for 5-10 minutes on the machine of your choice.
Do 20 reps of each movement/exercise before moving on to the next one. Be sure the weight you choose is light enough to control your movement for 20 reps, yet heavy enough to challenge your muscles. You should be feeling the burn (in a good way!) when you get to reps 15-20.
In between each set of movements, there is a 3 minute cardio interval segment. During this time, I like to rotate higher/lower intensity. For example, if I’m on the treadmill, I might walk at a steep incline for a bit, then lower incline, and back to high, until the 3 minutes are over. I also like run/walk intervals. You don’t have to use all of the cardio machines I use here. Depending on what is available to you, pick and choose according to what is best for your body.
Throughout the workout be sure to maintain your posture and breathing. Pause for a second at the top and bottom of each movement.
As always, listen to your body and make modifications if necessary! If you have any questions, please comment on this post OR email me, and I will get an answer from the pros at The Move Project!
This workout is FUN, gets your heart rate up, and will make you SWEAT!
Circuit One: (photos are in order below)
- Traveling Lunge
- Dumbbell Incline Chest Press
- Bench Trunk Flexion
- 3 minute Cardio Interval | Elliptical Machine | Vary the resistance + incline
Circuit Two: (photos are in order below)
- Dumbbell Narrow Squat
- Dumbbell Shoulder Abduction
- Cable Lat Pulldown
- Stability Ball Trunk Flexion – Bosu Ball
- 3 Minute Cardio Interval | Spin Bike or Upright Bike | Vary the resistance
Circuit Three: (photos are in order below)
- Cable Rope Tricep Extension
- Standing Split Stance Bicep Flexion
- Alternating Trunk Flexion with Rotation
- 3 Minute Cardio Interval | Treadmill | Run/Walk or Incline/Flat
What I Wore: LULULEMON Var-City Crops (sold out, linked similar), All Tied Up Tank, Free to Be Wild Sports Bra, Headband // NIKE Free Flyknit 4.0 Sneakers
Program Design + Special Thanks: The Move Project