Circuit Training Workout

Warm-up

Step back Lunges, Side Lunges, Squats, Shoulder Blade Squeezes with Hands Interlocked, Shoulder Circles

Main Workout

(2x45 seconds per exercise)


Reverse Chop, Medicine Ball Swing, Plank, Single Leg Balance Rotation with Medicine Ball, Resistance Band Lateral Walkouts, Dumbbell Rows

Cool Down

Arms Overhead Stretch with Fingers Interlocked, Hip Flexor Stretch, Figure 4 Stretch,  

TRX Workout

Warm-up:

Do 12 reps for each movement


TRX Double Leg Heel Raises, TRX Jumping Jacks, TRX Standing Rollouts, TRX Standing Hip Drop, TRX Squat to Y Fly


Main Workout

Block 1 (3 sets of 35 seconds per exercise):

TRX Chest Press, Push-ups, TRX Rows, TRX Y Fly


Cardio Circuit (3 sets of 35 seconds per exercise):

Lateral Shuffle, High Knees


Block 2 (3 sets of 35 seconds per exercise):

TRX W Fly, Wall Slides with Wall Sit, TRX Step Back Lunge, Single Leg Wall Sit


Core Circuit (3 sets of 30 seconds per exercise):

TRX Plank

TRX Side Plank

Cool Down

TRX Upper Back Stretch, TRX Hip Hinge Stretch, TRX Chest Stretch, TRX Side Bend Stretch

Low Back Pain Prevention Workout

Foam Roll (30-60 seconds on each muscle group): 

Quadriceps, IT Band, Adductors (inner thighs), Glutes


Stretching (1-2 minutes):

Kneeling Hip Flexor Stretch, Frog Stretch, Hamstring Stretch, Glute Stretch


Activation (2x12 for each exercise):

Side-lying Clams, Birddog, Stability Ball Bridge


Integrated Dynamic Movement (2 x2 Laps): 

Lateral Tube Walking with Theraband

  

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