I’m excited to share the first workout in this series from The Move Project!
This workout consists of three circuits. You can do this full body workout 3-4 times this week if desired! Warm up for 5-10 minutes beforehand, complete the circuits, then if you have time, finish off with 20 minutes of cardio intervals on your favorite machine. Be sure that you are varying the speed and resistance for the 20 minutes.
Tips/guidelines below…
- Complete 1-2 sets of each circuit before moving on to the next one. Use an 8-10 rep range for these movements. Use weight that is heavy enough so the last couple reps are difficult to complete, while still being able to maintain good form.
- Don’t rest long between exercises, it’s best if you move from one to the next quickly, to keep your heart rate up. Grab a sip of water if needed, but don’t pause for too long;-)
- Be sure to keep good posture throughout the workout and pause at both the top and bottom of each movement.
What I wore:
- Beyond Yoga Tank and Sports Bra: Love this combo! The tank is light and slightly loose. I like to wear it as is, or knotted in back. The criss cross detail on the sides of both pieces is unique. The bright coral is perfect for summer! (Click here to see how I wore it outside of the gym.)
- Candida Maria Leggings: These leggings are buttery soft and come in the prettiest prints! They definitely make a statement. If you want to try something different, printed leggings are a great alternative to solids. I used to be wary of them, but once I tried them, I realized that they actually camouflage instead of highlight any issues…if you know what I mean;-)
- Nike Free Flyknit 4.0 Sneakers: I really don’t wear anything else! These are my favorites because my foot can actually move in these. They are awesome for training! I also like the Free 5.0 style.
Circuit One
Dumbbell Narrow Squat
Stability Ball Trunk Flexion
Kettlebell Wide Squat
Stability Ball Trunk Flexion
Dumbbell Chest Press
Circuit Two
Cable Lat Pulldown
Machine Leg Press
Reverse Trunk Flexion
Circuit Three
Dumbbell Seated Bicep Flexion
Dumbbell Tricep Extension
Bench Trunk Flexion
SHOP THE POST: FULL BODY STRENGTH
Thanks for stopping by! Comment below, and let me know if you try this workout this week…If you have any questions about the exercises, I am happy to pass them along to Ryan and get an answer for you!
Special thanks: The Move Project
Hi Drea.
Went to the Y today and did your workout series. I liked it and hopefully I did it right :-). Love having you as my online personal trainer. Thanks.
(Our travel have impinged upon my whole 30 but I try to get back on track when I get home. More as a healthy eating plan and guide)
Hugs
Linda.
Hi Linda! Awesome!! Happy to hear that you liked the workout. Whole30 while traveling is a challenge, pick it up when you are back home and settled. When I am traveling, I try to just balance making good/more healthy choices with indulging in only in the things that are WORTH IT to me…Keep up the good work!! Sounds like you are making great progress:-) xo, drea