While I was at work on Monday, I ended up having some time in my day to put together a fun little circuit workout. Three days later, my quads, butt, and biceps are STILL feeling this workout. It’s a doozy…but in a good way!
When making weight selections, choose a weight that has you exhausted by your last rep. If you can do all 15 reps with no problem, it’s time to step it up a notch!
And since I know you guys really liked having the exercises photos as a reference last time, here is a rundown of the movements you see above.
*****
Squats w/ Overhead Shoulder Press – Lower into squat position, and as you raise back up, press dumbbells overhead.
Front Lunge w/ Bent-Armed Lateral Raise – similar to the photo below, but keep your arms bent at 90 degrees. Lunge leg forward, raise dumbbells to sides, lower, and return leg to start position.
Plié Squats w/ Front Shoulder Raise – performed like this, but with a set of dumbbells
Back Lunge w/ Bicep Curls – Step one leg back into a lunge, curl dumbbell, lower, and return leg to start position.
Diamond Pushups – same movement as a regular pushup but with hands in a diamond shape
Static Lunges w/ Hammer Curls – Stand in a split stance with one foot forward and one leg back. Bend knees and lower body down until the back knee is a few inches from the floor. Curl dumbbells with palms facing inward. Push back up, without moving feet; finish all reps before switching sides.
One-Armed Bent Over Dumbbell Rows – Place one knee and opposite hand on a bench, with back parallel to floor. Opposite leg is on the ground and other hand is hanging straight down holding dumbbell. Lift dumbbell straight up to torso level, lower weight back to starting position; finish all reps before switching sides.
Have fun with this one!
*As always, be sure to consult your physician before starting any exercise program if you have any existing medical conditions.*
Khushboo says
Have you tried Good Mornings? My hamstrings are still burning from doing them on Tuesday! Quick q- are regular lunges more effective than static lunges-I find the latter easier!
Carrie Purchase@myhealthyaddictions says
I love good mornings- I kinda forgot about them though. Maybe I will incorporate them this week!
Caroline says
Looks like a great workout!! I love how it’s not restricted to doing in a gym either. As long as you have some weights and space you could totally do this at home! Totally trying it sometime, thanks!! :)
Annie says
Thanks for posting some moves that combine two exercises, which I try to stick to a much as possible. As important as ST is, I can’t stand it and I’m always looking for more efficient ways to cut down time!
Blog is the New Black says
Loving these lifting workouts lately, Courtney! I esp love these ones that work a bunch of muscles and I LOVE the pics. It’s so helpful!
Valerie @ FreshMutz says
Thanks so much for the photos, they really help. Often I am a little intimidated about trying a work-out “on paper” because I am not sure if I am doing it right.
Carissa says
That’s a GREAT workout! I love compound moves like that!
Caroline @ After Dinner Dance says
Thanks for posting the photos – they’re super helpful!
Stellina @ My Yogurt Addiction says
Looks intense!
Ashley @ My Food 'N' Fitness Diaries says
looks like another awesome one! i love how you’re incorporating new workouts into your posts lately. compound moves are my favorite! they kill two birds with one stone and get your heart pumpin’!
Liz @ Tip Top Shape says
Thanks again for the exercise photos!! Looks like a great routine :D
Michelle@Peachy Palate says
Definitely giving this a go tomorrow morning!!!!
Julie H. of Spinach and Sprinkles says
Can I skip the pushups?!? ;)
Courtney says
Helllll NO! ;-)
Now you have to do double for asking, mwahahaha!
Naomi says
Thanks Courtney :)
Just wondering, have u ever done p90x or turbo fire? I downloaded both of them yesterday and i’ll probably start one of them next week (procrastinating as usual :( ).
Kristen @ notsodomesticated says
I just saw in a Fitness magazine that those diamond push-ups are like the best full-body move you can do! Great workout! :)
Talia @ Bite Size Wellness says
Looks like a tough one! I am horrible at push-ups so a diamond push-up may be out of the series for me. Appreciate the pictures and the descriptions :)
Nicole G says
HOLY CRAP….I did this workout today at lunch and I could only get through 2 circuits before my legs just about collapsed! I did the 3rd circuit but basically only did the upper body portion- I will be hurting tomorrow!
Michelle (Better with Berries) says
LOVE moves that work bigger muscles and smaller ones all at once. Thanks for the workout, Courtney!
Leslie says
First off, congrats on the blog nomination, you have my vote!
Second, my half-marathon training plan for thursdays is short run + weights. My favorite day because this girl can’t get enough of strength training and I was SO EXCITED to try this out. It.Destroyed!
Thank you for posting it, my bum and thighs are so sore this morning, I’m very happy it’s a rest day, I need it!!!
Courtney says
AWESOME!! So glad you liked it! :)
passport status says
I agreed with Leslie. Thank You!