Rock Hard Body Circuit Workout

Posted on Monday, January 23rd, 2012 at 6:24 am




Hi Everyone,


I have to admit, today’s workout killed me! 


It’s normal for our energy levels to go through cycles of high’s and low’s so it’s important that you always listen to your body and push to your limits.  


Today’s workout is an amazing overall workout. 


It works your legs, arms, and core to the max, and it has a few dynamic moves to help increase power and strength… and not to mention, really really get your heart racing! 


If you’re a beginner, I don’t want to scare you off.  I have included easier modifications so please give it a try.  


The goal is to complete 5 sets of all 4 exercises and you’ll find all of the workout details below:



Workout Details:


Set your Gymboss Interval Timer  to 20 rounds of 2 intervals: 30 seconds of work and 15 seconds of rest.  


If you’re a beginner, you might want to decrease the work interval to 20 seconds instead. 


There are 4 different exercises and you will do each exercise for the set time interval (advanced 30 seconds and beginners 20 seconds). 


Rest for 15 seconds before performing the next exercise in the circuit.


After you complete the first round of all 4 exercises, keep repeating the routine over and over until you have completed 20 rounds (or 5 sets). 


Make sure to take a quick sip of water during your 15 second rest intervals when you need it.


Here are the exercises:


1. Yoga Push-Up: 

This exercise targets the arms, shoulders, and core.  Make sure that you keep the core tight by sucking in your belly button towards your spine and keep breathing throughout the exercise.  Keep your body a few inches off the floor for the entire interval.  When you get tired, drop down to your knees.


2. Jump Lunge Press-Up:  

This exercise is workout on its own.  It works the legs, bum, thighs, shoulders, and core.  The jumps add an element of power and cardio, and help develop overall strength.


3. Dynamic Plank Shuffle: 

This exercise targets the core, shoulders, and arms.  The push from the center to the sides adds an element of power and cardio, and helps develop overall strength.  Keep your core tight and do not allow your upper body to “sink” into your shoulders. Keep your arms straight and body tall throughout the exercise.


4. High Swing Hip Thrust: This exercise works your glutes (bum), legs, shoulders, arms and core.  At the top of the motion, make sure you thrust your hips forward and squeeze your glutes. 


All 4 exercises count as 1 round (set). Perform 20 rounds (or 5 sets).  If you’re a beginner, listen to your body and only do as many sets as is comfortable for you.




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