Olympic "Circuit Challenge"

Intense Duration 33 minutes

Target Areas: Legs, Chest, Core

Equipment: Dumbbells, Exercise Mat, Wall

This workout features cardio and strength training in different planes of motion. It will get you in shape for your favorite Olympic event and increase your overall fitness! Make sure to set up all of your equipment before starting this workout, including: a set of medium weight dumbbells and the Olympic Spirit!

Exercises

Set 1: 2 rounds

Butt Kickers

30 seconds

Knees to Elbows

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

Repeat on the left side and continue alternating sides.

Side Lunges

1 minute

Set 2: 3 rounds

10 Burpees

30 seconds

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.

20 Push-Ups

30 seconds

Row your right arm and the dumbbell close to your right side then lower the dumbbell back to the floor. Engage your core to keep your body still.

8 Dumbbell Renegade Rows

45 seconds

Rest

30 seconds

Set 3: 3 rounds

Return and repeat while alternating sides.

25 Dumbbell Lunges

1 minute

Lift your body up to neutral. Hold a moment. Then dip your hips down and back up, aiming to go slightly higher than neutral. Keep your belly button drawn in.

10 Left Side Plank Dips

45 seconds

Dip your hips down and up, aiming to go slightly higher than neutral. Keep going. And remember: don't slouch and keep those dips steady!

10 Right Side Plank Dips

45 seconds

20 Tricep Dips

45 seconds

Rest

45 seconds

Set 4: 6 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.

High Knees

30 seconds

Jog on the Spot

30 seconds

Set 5: 1 round

Quad Stretches

1 minute

Stretch your arms overhead with palms on the ground.

Child's Pose

30 seconds

Backbend Camel Pose

30 seconds

Wall Calf Stretches

1 minute

Workout Discussion

21 Feb

Marlow G.

Loved it. Hard but perfect for my training.

11 Apr

Denise T.

I feel the timing is off on this workout - 30 seconds for 10 Burpees is way too short and 45 seconds for 8 of those Dumbell Planks is way too long. 20 Pushups in 30 seconds after 10 Burpees was pushing it too. This is for the very experienced and strong athletes!

14 Dec

Erin Y.

Just finished. I started to do high knees and run in place at the same time, however I found this really exhausting being that there were six rounds of these plus jogging in place after with no rest in between. I had to switch to bringing each knee toward my chest instead of running in place. I still feel like I got a great workout!

29 Jan

Cc C.

This is a great additional HIIT cardio workout. Add jogging, ab routine on your non lifting days and you will feel extremely fit and ready for a bear fight.

12 Jan

*scotty K.

This looks 'interesting' .... : )

29 Dec

Arlene G.

I'm gonna try this one!

21 Nov

Jeff L.

This one will make you sweat!!

15 Aug

Neil O.

is this supposed to be a video? diagrams? where is the "intense"?

Appears In

Fitness Tests

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Top Choice for this Workout

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Quickdraw Adjustable Dumbbells