Workout 11LC

Mini-Circuits

Perform each exercise in the circuit for 1 minute.

You will do all rounds of each circuit before moving on to the next.

Do a total of 3 rounds per circuit.

Rest 30 seconds after each round. Rest 2 minutes after each circuit.

For example, you will do Circuit 1 first: 1 minute swings, 1 minute situps, 1 minute squats. Rest 30 seconds. Then repeat two more times. Only after you've done all three rounds will rest for two minutes and then move to Circuit 2.

Choose weights that are challenging, but that you can do for three minutes.

Circuit 1
Swings
Situps
Squats
Rest 30 seconds

Circuit 2
Curtsy Lunges
Hi Pulls with DB
Rotating Planks (10 seconds normal plank, 10 second right side plank, 10 second normal plank, 10 second left side plank, 10 seconds normal plank, rest)
Rest 30 seconds

Circuit 3
Squat Holds with a tricep extension (squat and hold at the bottom and perform the tricep extensions. Come out of squat as needed, then go back down)
Flyes into Pulldown (do one flye, then one pulldown. Alternate the two for the duration of the minute.
Split Squats (10 each leg)
Rest 30 seconds