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