Happy Monday! As promised, today I’m sharing a workout circuit in collaboration with The Move Project! You can do this workout on your own at the gym or at home (with just a few inexpensive pieces of equipment).
In my last post I discussed how beneficial staying active during the busy holiday season can be, for stress relief and staying healthy. If you need an exercise plan for fall, this post is for you! I’ve included a summary of the program at the end of the post, in case you want to screen shot to use at your next gym session 🙂
My weekly workout routine consists of 4 training sessions, very similar to this one. Being consistent with strength training has helped me reach personal fitness goals as well as prevent injury. I usually train on my own, or with a friend.
I also schedule visits to The Move Project every couple of months, to get a new program, re-assessed, and see a trainer for touch-ups on form and technique. For this post, I worked with Lauren Phillips, the newest member of the TMP team. It really is amazing how a few simple corrections make all the difference when performing an exercise…no cheating! Muscle Activation Technique (MAT) at The Move Project is also a part of my routine. For information on training at The Move Project, email firstname.lastname@example.org…
The workout usually takes about 30-40 minutes to complete, then I finish with 20 minutes of cardio intervals. I like to be in and out of the gym in about an hour or so!
- Start off by warming up for 5-10 minutes on the cardio machine of your choice.
- Complete 2-3 sets of circuit one before moving to circuit two, perform 8-10 reps each exercise (except for plank).
- The weight you use should be challenging enough that the last few reps feel difficult while still being able to maintain proper form…
Barbell Squats (Substitution: Body weight only or holding a dumbbell or kettlebell in each hand.)
Dumbbell Step Up (With or without weights, aim for 10 reps on each side.)
Dumbbell Chest Press
Cable Seated Lat Pulldown
Trunk Flexion with 10lb plate (with or without the added weight)
Dumbbell 90 Degree Tricep Extension
Dumbbell Standing Bicep Flexion
Plank (Hold for 30-60 seconds one time per round)
Let me know if you have any questions or feedback about the workout! And, be sure to check out the Move Fit App for more workouts on the go…Thanks for stopping by! xx
Photography: Mary Summers-Hafner