Last night was a great workout! This time we took it inside to the gym. Circuit #1 requires a Dual Pulley Machine (a fairly basic piece of equipment found in most gyms), circuit #2 requires dumbbells and circuit #3 is for your abs and can be done anywhere.
Warm Up: 1 Mile Run
Circuit 1 (Dual Pulley Machine)
Complete the below four moves, each move for 60 seconds. Play around the with the weight and see what works for you. We did most of these at 7.5 pounds (per side). Another option is to start with a heavier weight and drop to a lower weight midway through the set if your form starts to get sloppy, it likely means you have too much weight. After the 4th move, do 60 seconds of quick cardio (jumping jacks, running in place, high knees, jump rope, etc, your choice).
Complete the circuit 3 times.
Circuit 2 (Free Weights)
With two 10 pound weights (or whatever weight you can handle for 10 reps each)
- 10 Basic Arm Curls
- 10 Shoulder Presses
- 10 Overhead Fly
- 10 Triceps Press
- 10 Bent Rows
Complete the circuit 2 times. If you feel that this is too easy, increase your weight, your reps, or both. If you’re feeling strong, on the second circuit challenge yourself and continue the reps until failure.
Circuit 3 (Abs, same as Bridal Bootcamp #1)
- Center Plank (:30)
- Side Plank (:20 & 8 dips per side)
- Side Crunch (25 per side)
- Bicycle Crunch (30 per side)
- 10 Elbow Push Ups (down down up up)
- 20 Leg Lowers (weights optional)
Complete 3 Times
Cool Down: 1 Mile Run
Check back each week for more workouts! How did this one go for you?
