Hello friends!

No pretty pictures or friendly babble today. Nope. We are getting straight down to business ;)

As promised, here are two new full-body strength training workouts I designed for two very different clients. Pick your poison and enjoy!

 

Full Body Cardio and Strength Circuits

This is a workout I made for a client who has a lot of weight to lose. That means the exercises should be appropriate for someone dealing with excessive bodyweight and mobility restraints in mind. Listen to your body and stop if anything gets painful. Cardio sprints are added to burn extra calories off!

Start with 10 minutes on a cardio machine of your choosing. Make sure you’re warmed up and breathless by the end of it.

Circuit #1

Walking lunge with one arm alternating dumbbell shoulder press	24 reps	12 lbs	Quads, glutes, shoulders
Dumbbell straight leg deadlift	10 reps	12 lbs	Hamstrings, hips, lower back
Dumbbell diagonal woodchop	10-15 reps each side	12 lbs	Obliques, legs, shoulders

Go through first circuit 2 times then hop on a cardio machine for 5 minutes hard work.

Circuit #2

Swiss ball squat with dumbbell bicep curl at bottom	15 reps	10-15 lbs	Quads, glutes, biceps
Single leg dumbbell row	6 each leg	15-30 lbs	Back, hamstrings
Toe touch crunch	20 reps	5-10 lbs	Abs

Go through second circuit 2 times then hop on a cardio machine for 5 minutes hard work.

Circuit #3

Smith machine split squat (bring back leg forward to bend in front of body after every rep)	12 each leg	Quads, glutes, hips
Incline push up on Smith machine	12 reps	Chest, shoulders
Dumbbell overhead tricep extension	12 reps	Triceps

Go through third circuit 2 times then hop on a cardio machine for 5-10 minutes hard work followed by a short cool-down and stretching.

 

Full Body Workout #4

A strength and weights-based workout designed for an experienced exerciser who is already flexible thanks to yoga and pilates. Aiming for overall “tone” at an already healthy bodyweight with a focus on compound movements and core.

Warm up on a cardio machine first for 5-10 minutes.
 

Seated machine chest press, alternating if machine allows	12-24 reps	10-20 lbs	Chest, shoulders
Squat with front shoulder raise (holding swiss ball instead of medicine ball)	15-20 reps	swiss ball	Quads, glutes, hips, shoulders

 

Plank shuffle on medicine ball	60-90 sec	–	Abs, shoulders
Diagonal woodchop with medicine ball	15 each side	5-10 lbs	Obliques, legs, shoulders

 

Dumbbell bicep curl to shoulder press	10-15 reps	8-15 lbs	Biceps, shoulders
Side plank with leg lift	30-45 sec	–	Obliques, inner + outer thighs

 

Single arm cable row with reverse lunge	12 reps	15-30 lbs	Back, biceps, quads, hips, glutes
Single arm 90 degree cable extension	12 reps	5-15 lbs	Triceps

 

Single leg hamstring curl on ball	10 reps each side	Hamstrings, calves
Ball pass	10-20 passes	Abs

Don’t forget to stretch after!

 

See ya tomorrow for Fitness Friday where I’ll be answering all your running shoe questions!