Hey everyone! I’m excited to share a powerful circuit workout that targets different muscle groups and boosts your overall fitness. This workout includes four intense sets, each designed to challenge you and keep those calories burning. It’s a perfect blend of strength and cardio, and you can easily do it at your home gym or local fitness center. Make sure to include a 5-minute treadmill run between each set to keep your heart rate up!
Set 1: Lower Body Power
5 minutes AMRAP-10,8,6,4…
- Front Squat: Keep your chest up and core tight.
- Deadlifts: engage your glutes, hamstrings, and lower back.
- Curtsy Lunge: target your inner thighs and glutes.
- Jumping Squat: Jump squats to increase your heart rate and add a plyometric challenge.
Set 2: Using Band Magic
5 minutes AMRAP- 8 reps on each leg.
- Donkey Kicks: Strap on a resistance band and perform donkey kicks to fire up those glutes.
- Fire Hydrant: on all four, lift your leg and pause at the top then lower your leg and repeat!
- Around the World: moving your leg in a circular motion to hit different angles.
- Jumping Squats: Another round of jumping squats to keep the intensity high.
Set 3: Core and Glutes
6 minutes- 1 minute on each exercise and move to the next with no rest
- Dumble Glute Bridge: Begin with glute bridges to strengthen your lower back and hips.
- Single Leg Glute Bridge: Ramp it up with a single-leg version to intensify the workout.
- Toe Touches Crunch: Finish with toe touches to crunch those abs.
Set 4: High-Intensity Interval
- Kettlebell Swings and Cardio Mix: Do 30-second intervals of kettlebell swings, alternating with jumping squats, then back to swings, followed by burpees, and ending with more swings.
- Dumbbell Front Squat: Include a front squat with dumbbells to focus on your quads and upper body.
Don’t forget to pace yourself and hydrate well between each set. This circuit not only enhances your strength and endurance but also keeps your workout regimen diverse and exciting.