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Intense Workout

Total Body Circuit 6/22/24

Intense   33 minutes

Target Areas: Legs

Equipment: Chair

Silas Eisenback
 		    Added by Personal Trainer Silas Eisenback
Total Body Circuit 6/22/24
Tags
Bodyweight Workouts Leg Workouts Chair Workouts

Exercises

Set 1: 1 round
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
Squats
1 minute
90-90 Crunch Taps
90-90 Crunch Taps
1 minute
Step your feet together, back to a standing position. Keep your body upright while alternating legs.
Walking Lunges
1 minute
Dumbbell Windmill
Dumbbell Windmill
30 seconds
Dumbbell Windmill
Dumbbell Windmill
30 seconds
Modified Burpees
Modified Burpees
1 minute
March in Place
March in Place
1 minute
Kneeling Push-Ups
Kneeling Push-Ups
1 minute
Alternating Fire Hydrants
Alternating Fire Hydrants
1 minute
Bear Crawl Hold
Bear Crawl Hold
1 minute
90-90 Crunch Taps
90-90 Crunch Taps
1 minute
Froggy Jumps
Froggy Jumps
1 minute
If you're not feeling enough stretch, walk your heels closer toward your body.
Floor Bridge
1 minute
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
1 minute

Set 2: 1 round
Rest
Rest
2 minutes

Set 3: 1 round
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
Squats
45 seconds
90-90 Crunch Taps
90-90 Crunch Taps
45 seconds
Step your feet together, back to a standing position. Keep your body upright while alternating legs.
Walking Lunges
45 seconds
Dumbbell Windmill
Dumbbell Windmill
22 seconds
Dumbbell Windmill
Dumbbell Windmill
22 seconds
Modified Burpees
Modified Burpees
45 seconds
March in Place
March in Place
45 seconds
Kneeling Push-Ups
Kneeling Push-Ups
45 seconds
Alternating Fire Hydrants
Alternating Fire Hydrants
45 seconds
Bear Crawl Hold
Bear Crawl Hold
45 seconds
90-90 Crunch Taps
90-90 Crunch Taps
45 seconds
Froggy Jumps
Froggy Jumps
45 seconds
If you're not feeling enough stretch, walk your heels closer toward your body.
Floor Bridge
45 seconds
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
45 seconds

Set 4: 1 round
Rest
Rest
2 minutes

Set 5: 1 round
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
Squats
30 seconds
90-90 Crunch Taps
90-90 Crunch Taps
30 seconds
Step your feet together, back to a standing position. Keep your body upright while alternating legs.
Walking Lunges
30 seconds
Dumbbell Windmill
Dumbbell Windmill
15 seconds
Dumbbell Windmill
Dumbbell Windmill
15 seconds
Modified Burpees
Modified Burpees
30 seconds
March in Place
March in Place
30 seconds
Kneeling Push-Ups
Kneeling Push-Ups
30 seconds
Alternating Fire Hydrants
Alternating Fire Hydrants
30 seconds
Bear Crawl Hold
Bear Crawl Hold
30 seconds
90-90 Crunch Taps
90-90 Crunch Taps
30 seconds
Froggy Jumps
Froggy Jumps
30 seconds
If you're not feeling enough stretch, walk your heels closer toward your body.
Floor Bridge
30 seconds
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
30 seconds

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Recommended Gear

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