Summer is quickly approaching us, but your summer body may not be! It’s time to whip out those bikinis and swimming shorts, and prepare to feel great and look even greater this summer! With this lung-crushing workout, prepare to collectively work every muscle in your body. This high-intensity circuit will send your fitness levels through the roof.
Circuit Training Workouts to Get Lean
Here’s how it works:
Perform this circuit three times a week for best results. In order to get the most out of each movement, perform as many reps as you can for a total of 60 seconds per station. Only give yourself a 15 second break between each station, and 2 minutes after each circuit. Once you’re done with round 1, hit the circuit 1-2 more times, until your body is fully fatigued! For these movements, using a heavy weight is not necessary. Use a weight that will comfortably get you through 15-20 reps, but make sure you’re being challenged!
Movement 1: Goblet Squat:
Grab a dumbbell using both hands, vertically in front of your chest. Stand with your feet shoulder-width apart. Lower your body into a squat position, making sure that your hips are pushed back, and your knees are behind your toes. Hold for 2 seconds and push yourself back up into starting position. Repeat as many times as you can in 60 seconds.
Modification: If this is too difficult, perform body-weight squats instead. Too easy? Increase the weight, or wear a weighted vest for added intensity!
Movement 2: Mountain Climbers:
Start at pushup position, with your back flat and your arms straight. Bring your knee towards your chest, and return it to the original position. Repeat with the other leg. Perform this quickly, alternating back and forth. Make sure your lower-back does not dip or arch, as this might damage your back!
Modification: Too difficult? Slow down the exercise, or run on the spot instead!
Movement 3: Kettlebell Swings:
Grab a kettlebell with both hands in front of your torso. Stand with your feet slightly wider than hip-width apart. Swing the kettlebell behind between your legs, while keeping your arms straight and your back flat. Thrust your hips forward and allow the force to bring the kettlebell up to shoulder level. Repeat back and forth for 60 seconds.
Movement 4: Standard Pushup
Perform as many pushups as you can in 60 seconds! Make sure your entire chest is lowered to the ground each time, and not your stomach! Keep your back flat, and your feet in line with your shoulders.
Modification: Too difficult? Perform push-ups with your knees on the ground. Too easy? Wear a weighted vest, and you’ll feel the difficulty increase in just a few reps.
Movement 5: Dumbbell Row
This is excellent for building your back muscles. Grab a dumbbell in each hand, and bend at your hips. Your torso should be parallel to the floor, and extend your arms allowing the dumbbells to hang. Pull the weights up by bending your elbows, and squeezing your shoulder blades. Your torso should not move in this exercise. Hold for a second and lower the dumbbells. Repeat!
Movement 6: Walking lunges:
Stand with both feet shoulder-width apart. Using one leg, take a large step forward. At the same time, bend the front knee, and drop your back leg into a 90-degree angle, without touching the floor with your knee. Bring the back leg forward into the start position and repeat with the alternating leg. Make sure you maintain good form, and never bring your front knee past your front foot! Keep your back flat, hands on the hips and eyes looking straight forward.
Modification: Too easy? Hold two dumbbells as you are performing the walking lunge to make it harder.
Movement 7: Dumbbell Push Press
Hold a pair of dumbbells while standing, with your arms bent just outside your shoulders. Slightly bend your knees, and push the weight up overhead, using the force from your legs to press the weight. Lower the dumbbells into starting position and repeat.
Movement 8: Jumping Jacks
Perform as many jumping jacks as you can in a minute! Wear a weighted vest for added intensity. If it’s too difficult, perform side-steps instead until you are comfortable enough to intensify the movement.
Perform this circuit 2 more times, and feel the burn the next day!