Workout: In Motion Circuit


IN MOTION CIRCUIT

It a Great Time Saver

The In Motion Circuit is one of my go to time saver workouts, I love it because you never stop moving …

What we are going to do is to move back and forth between 2 cones, for cardio that really working our lower body. Every time we get to a cone we are going stop and do a strength move. We have added intensity because we carry the dumbbells with us throughout the entire circuit.

Complete 1 round, rest for 1 – 2 minutes, grab some water and repeat 2 or 3 times.

In Motion Circuit Exercises

Walking Lunges

  • Hold dumbbell in each hnd w/ arms extended down by your side
  • Stand w/ feet hips distance apart, step your left foot forward keeping both feet hips distance apart
  • Bend both knees to lower body down as far as possible or until right knee is close to but not touching the floor
  • Keep left knee directly over left ankle, back straight, chin up & abdominals tight – your right knee, hip & shoulder should be in a straight line
  • Exhale, extend both knees & step forward with right foot and repeat move
  • Continue stepping forward w/ alternating feet

Push Ups

  • Begin in push up position, hands on the Bosu aligned under shoulders, toes on the floor hip distance apart, body in a straight line from top of head to toes
  • Keeping abdominals tight, lower body down as far as possible, pause and push back up return to starting position

Walking Lunges

Plank Position Row

  • Start in push up position w/ hands aligned under shoulders holding dumbbells, body in a straight line from top of head to toes, abdominals tight
  • Exhale & pull left dumbbell up using back muscles keeping elbow close to the body & pointing toward the ceiling, pinch left shoulder blade at end of move
  • Extend left arm down toward the floor to return to starting position
  • Repeat w/ right arm

Lateral Squats (left)

  • Stand w/ feet hips distance apart, knees soft, toes pointed slightly out & abdominals tight
  • Look straight ahead, take a wide step to your left & squat down as far as possible keeping knees over ankles
  • Exhale, straighten legs
  • Repeat movement

Biceps Curls

  • Stand w/ feet hips distance apart, soft knees & abdominals tight
  • Hold each end of a dumbbell w/ arms straight down
  • Exhale & flex elbows to dumbbell to shoulder height
  • Reverse direction & return to starting position

Lateral Squats (left)

Kickbacks

  • Stand leaning slightly forward w/ feet hips distance apart, soft knees, flat back, abdominals tight
  • Hold dumbbell w/ both hands, start w/ weight behind neck keeping elbows facing forward and close to head
  • Exhale and straighten arms until dumbbell is above head
  • Reverse direction & return to starting position

Lateral shuffles

Shoulder Press

  • Stand w/ feet hips distance apart, knees soft, chest lifted, back flat & abdominals tight
  • Hold both ends of one dumbbell at shoulder height w/ elbows pointing down
  • Exhale & push weight up toward ceiling, keeping elbows extended but soft
  • Reverse direction to return to starting position

Lateral shuffles

Mountain Climbers

  • Begin in push up position, hands aligned under , toes on shoulders, feet hip distance apart, body in a straight line from top of head to toes
  • Keeping abdominals tight exhale & bring left knee toward left elbow, keeping body in a straight line & shoulders & hips parallel to floor
  • Extend left leg back to starting position & repeat w/ right knee