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Intense Workout

Season 2 Circuit Workout 3

Intense   39 minutes

Target Areas: Full Body

Equipment: Box or Step, Stability Ball, Wall

Chris Sumo
 		    Added by Personal Trainer Chris Sumo
Season 2 Circuit Workout 3
Tags
Home Gym Workouts Full Body Workouts Box / Step Workouts Exercise Ball Workouts Wall Workouts
Description

2nd iteration of week 3 circuit. The workout starts with extra leg muscular endurance to help with toning and recruitment of helper muscles to help creat a more chiseled lower body. 2nd part features a lot of upper body for endurance and mobility. Finally, you end with some intense agility drills(modified) and stretching. Enjoy!

Exercises

Set 1: 3 rounds
Running In Place
Effort: Moderate
Running In Place
30 seconds
In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.
Jumping Jacks
30 seconds
Rest
Rest
30 seconds
Quick Box Step Ups
Effort: Moderate
Quick Box Step Ups
30 seconds
Lateral Hop Overs
Lateral Hop Overs
30 seconds
Rest
Rest
30 seconds
Squats with Ball Reaches
Squats with Ball Reaches
30 seconds
Ball Front Squats
Ball Front Squats
30 seconds
Rest
Rest
30 seconds
Plank with Toe Taps
Plank with Toe Taps
40 seconds
Glute Kickbacks
Glute Kickbacks
30 seconds
Rest
Rest
30 seconds

Set 2: 2 rounds
Repeat and flow through the movement.
Effort: Moderate
Big Forward Arm Circles
40 seconds
This is a good mobility movement for loosening up your shoulder joints.
Big Reverse Arm Circles
30 seconds
Rest
Rest
30 seconds
Then twist to form the opposite side plank. Maintain strong arms throughout.
Alternating Side Planks
30 seconds
Windshield Wipers
Effort: Moderate
Windshield Wipers
30 seconds
Rest
Rest
30 seconds
Walking Inchworms
Effort: Vigorous
Walking Inchworms
30 seconds
Arm Pumps
Effort: Vigorous
Arm Pumps
30 seconds
Rest
Rest
30 seconds
Plank with Arm Lifts
Plank with Arm Lifts
30 seconds
Contralateral Limb Raises
Contralateral Limb Raises
30 seconds
Rest
Rest
30 seconds
Kneeling Diamond Push-Ups
Kneeling Diamond Push-Ups
30 seconds
Return and repeat.
Tricep Dips
30 seconds
Rest
Rest
30 seconds

Set 3: 1 round
Traveling High Knees
Effort: Vigorous
Traveling High Knees
1 minute
Rest
Rest
15 seconds
Butt Kickers
Effort: Vigorous
Butt Kickers
1 minute
Rest
Rest
15 seconds
Modified Burpees
Effort: Vigorous
Modified Burpees
1 minute

Set 4: 1 round
90 Lat Stretch
90 Lat Stretch
30 seconds
Thread the Needle Stretch
Thread the Needle Stretch
1 minute

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Recommended Gear

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abs & core

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