#WorkoutWednesday: Total-body strength circuit with modifications for beginners to advanced

Happy #WorkoutWednesday! If you’re looking to get started with a resistance training program — or maybe you’re looking to mix up your current routine — I’ve got just the workout for you. I created this video and program as part of a fitness challenge group I hosted in January. It requires minimal equipment, works all major muscle groups and is something you can easily do at home. It’s the first workout of two meant to be performed 2-3 times per week on alternating days with a rest day in between. I will post the second workout, workout B, next Wednesday ๐Ÿ™‚

What you need:

  • 8-15lbs set of dumbbells
  • Yoga mat

The workout:

WARM UP

ACTIVITY SETS / REPS INTENSITY* NOTES
Arm circles ย 1 2 easy Forward and backward 12 rotations
Sun salutations 3 1 easy Down dog to cobra pose and back up
Leg swings 1 8 each side easy Swing front to back and side to side
Knee up/backwards lunge/stretch 1 8 each side medium Knee up, step back w/ same leg, stretch arm up on same side
Side lunge w/ 5lb weight 1 8 each side medium Lunge and push weight out in front

 

WORKOUT
Alternate workouts grouped by letter (A, B, C) until all sets are complete. For example, complete one set of workout 1A, rest for 30 seconds, then complete one set of 2A. Rest again, then repeat two more times before moving on the the next grouped set.

EXERCISES SETS / REPS WEIGHT REST TIME NOTES
1A. Goblet squat 3 8 to 10 10-20lbs 30 secs
2A. Walking lunge w/weight/twist 3 ย ย ย ย ย ย  12 10 lbs 30 secs Take 12 steps (6 each leg) forward alternating and twist towards the leading leg when you lunge. Do lunge w/o twist if you have lower back issues.
3B. Glute bridge 3 ย ย ย  10 to 12 10 lbs 30 secs Advance: hold a 10-20 lbs dumbbell on your hips.
4B. Side lunge w/ weight ย 3 ย ย ย  10 to 12 5-10lbs 30 secs Lunge and push weight out in front. Beginners, don’t use a weight.
5C. Push up ย 3 ย ย ย ย  ย ย  8 BW none Beginners: from knees. Advanced: from toes.
6C. Donkey kick ย 3 ย 8 each side BW none Kick back behind you on hands and knees. Advanced, try yoga variation.
7C. Plank 3 Hold for 30-50 sec none