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Intense Workout

Total Body Circuit 7/7/24

Intense   50 minutes

Target Areas: Legs, Core

Equipment: Resistance Bands, Chair

Silas Eisenback
 		    Added by Personal Trainer Silas Eisenback
Total Body Circuit 7/7/24
Tags
Home Gym Workouts Leg Workouts Resistance Band Workouts Chair Workouts

Exercises

Set 1: 2 rounds
Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.
Jog on the Spot
1 minute
Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.
High Knees
1 minute
Jump up explosively, straightening your legs and lifting your torso up.
Squat Jumps
1 minute
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
1 minute
Rest
Rest
2 minutes

Set 2: 2 rounds
Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.
Prisoner Squats
1 minute
Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.
Push-Ups
1 minute
Sumo Squats
Sumo Squats
1 minute
Band Chest Press
Band Chest Press
1 minute
Narrow Squats
Narrow Squats
1 minute
Tricep Push-Ups
Tricep Push-Ups
1 minute
Rest
Rest
3 minutes

Set 3: 2 rounds
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
1 minute
Spiderman With Overhead Reach
Spiderman With Overhead Reach
1 minute
Flutter Kicks
Flutter Kicks
1 minute
Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.
Bicycle Crunches
1 minute
Rest
Rest
2 minutes

Set 4: 2 rounds
Vertical Leg Crunches
Vertical Leg Crunches
1 minute
Sit-Ups with Reach Ups
Sit-Ups with Reach Ups
1 minute
Seated Knee Tucks
Seated Knee Tucks
1 minute
Rest
Rest
1 minute

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Recommended Gear

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