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Intense Workout

Total Body Circuit 7/9/24

Intense   39 minutes

Target Areas: Lower Body

Equipment: Resistance Bands, Box / Step, Chair

Silas Eisenback
 		    Added by Personal Trainer Silas Eisenback
Total Body Circuit 7/9/24
Tags
Home Gym Workouts Lower Body Workouts Resistance Band Workouts Box / Step 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
Froggy Jumps
Froggy Jumps
1 minute
Band Chest Fly
Band Chest Fly
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

Set 2: 2 rounds
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
Straight Arm Lateral Raise with Band
Straight Arm Lateral Raise with Band
1 minute
Straighten your arms overhead, squeezing your triceps.
Overhead Tricep Extension with Band
1 minute

Set 3: 2 rounds
Left Leg Front Step Up
Left Leg Front Step Up
1 minute
Right Leg Front Step Up
Right Leg Front Step Up
1 minute
Lunges
Lunges
1 minute
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
Squats
1 minute

Set 4: 2 rounds
Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.
Crunches
1 minute
Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.
Reverse Crunches
1 minute
Scissor Kicks
Scissor Kicks
1 minute
V-Ups
V-Ups
1 minute
Flutter Kicks
Flutter Kicks
1 minute

Set 5: 1 round
Alternating Fire Hydrants
Alternating Fire Hydrants
10 reps
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
1 minute
Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.
Bird Dog
10 reps
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

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