Total Body Circuit + Cardio

by Paul Young, BS, CPT

If you are pressed for time and would like to get a full body workout as well some cardio this is the one for you! Circuits are designed to hit all your muscle groups (upper body front, upper body back, and lower body) but in an order which allows for continual use of the muscles without fatiguing.

Before doing the exercises, make sure your muscles are activated and heart rate is slightly elevated.

The first circuit is in repetitions of 10 for each exercise.

Kettle Bell Swing – This can be performed with a Dumbbell or Kettle Bell. The swing is a hinge movement. There shouldn’t be much movement in the knees. Also, your shoulders should not be lifting any of the weight. The energy should come from the squeezing of the gluts and hamstrings as you thrust up to neutral position.

Kettle Bell Goblet Squat – Hold the weight close to the chest, and hinge your hips back as you bend the knees and ankles at the same time. Your chest should stay up and the alignment of your torso and your shins should be parallel. If your range of motion will not allow you to drop your hips below your knees that is ok, but that should be the end goal.

Dumbbell Shoulder Press – Start with the arms close to the chest with your knuckles facing away from you. Exhale has you push the weights up and rotate the weights 180 degrees so that your knuckles are now facing the opposite direction. Engage your core and don’t lean back. An easy way to think about this to tell yourself to keep the ribs down.

Do 4 rotations of 10 repetitions of each exercise with a 30-45 second rest in between rounds.

Lastly, do some interval sprints on the treadmill or woodway curve. Set your pace to something that is around 85-90% of an all out sprint. Do this for 20 seconds then slow down your speed to a brisk walk for 40 seconds. Repeat 4 times.

Go back and do 4 more rounds of the circuit, followed by 4 minutes of sprint intervals!

This workout is a great way to burn fat long after you’ve finished!