UPPER & LOWER LIFT CIRCUIT

Week 2 from Blog #3 

This workout is from the blog series Mary’s 6-Pack at Thirty-6.  Each Lift Circuit includes an On The Ball (OTB) class and a Blog.  

 

 

 

 

UPPER BODY

*3 sets of each circuit, end with cardio

 

CIRCUIT 1

Assisted Pull-Ups (x20)

Lateral Pull Downs (x20)

Cardio – Rower – speed row for 2:00 – GOAL 500 meters

 

CIRCUIT 2

Seated Bicep Curl (x20)

Overhead Tricep Press with Kettlebell (x20)

V-Sit for 1 minute

Cardio – Rower – speed row for 2:00 – GOAL 500 meters

 

CIRCUIT 3

Seated Cable Row

Tricep Cable Push Down

Straight Bar Curl on cable crossover

Cardio – Rower – speed row for 2:00 – GOAL 500 meters

 

LOWER BODY

* 3 sets of each circuit and end with cardio

 

CIRCUIT 1

Smith Squats (x20)

Romanian Deadlift (x20)

Cardio – 1 minute sprint at 10 incline

 

CIRCUIT 2

Leg Press (x15-20)

Stair Walks with #25 Kettlebells – 5 flights

Cardio – 1.5 minute sprint at 7.5 incline

 

CIRCUIT 3

Split Squats (x20 each leg)

Single Leg RDL/Romanian Dead Lift (x20 each leg)

Cardio – 2 minute sprint at 5 incline

 

CIRCUIT 4

Ball Wall Sits (x20 & hold for 20 – repeat)

Sandbell Slams with burpee (x15)

Cardio – 2.5 minute sprint at 2.5 incline

 

 

Like Mary’s outfit? Get it here…

  

 

 

 

This LIFT CIRCUIT week 2 workout goes with Blog #3 and ON THE BALL week 2…

 

 

Looking for more LIFT CIRCUITS?

  

 

Want a better workout? Try these…