Circuit Stations Workout

by Ashley

Hey all!  I have a new workout for you today!  Are you ready!?!?!  It’s a circuit workout that includes strength, cardio, and core work.  Circuit workouts are my favorite, so it puts a big smile on my face when I think about it!

Below you will see the workout.  This workout is probably best recommended for intermediate or higher levels of fitness.  The strength exercises use both your upper and lower body at the same time which challenges your body even more.  Some of the exercises I “invented” or they are not as well known so I linked them to a description of how to do them or I put an asterik (*) with an explanation at the bottom.  Please don’t hesitate to email me or comment if you have questions about it!

Circuit Stations Workout

Directions: In each station, there will be a strength exercise, a cardio exercise, and a core exercise.  You will go through each exercise for one minute and move directly to the next one.  Go through each station two times, and then move onto the next station.  You will need 5-10 lb. dumbbells and a floor mat.  This will take you about 30 minutes. 

Station #1: Squat to shoulder press (strength); cross country skiing (cardio); oblique crunches (core)

Station #2: Side lunge with bicep curl (strength); bear crawls (cardio); 1-2-3 situps* (core)

Station #3: Sumo squat with overhead tricep extensions (strength); rockstar jumps** (cardio); walking plank*** (core)

Station #4: Row in squat position (strength); jumping lunges (cardio); rope climbers**** (core)

* 1-2-3 situps: go up 1/3 of the way into a sit up and hold for a beat, go back down and then go back up 2/3 of the way into a sit up and hold for a beat, go back down and then go all the way up into a sit up and hold for a beat.  Keep repeating.

** Rockstar jumps: Jump as high as you can in the air with both feet kicked behind you.  Kind of like a butt kick with both feet.

***Walking plank: Start in a push up position.  Go down on your elbow/forearms, walk up onto your hands, and go back down on your elbows/forearms.  Keep repeating.  Make sure to keep your hips straight.

****Rope climbers: Lie on your back like you’re going to do a crunch.  Twist your torso as you come up into a crunch and keep your hands up like your climbing a rope.  Go back and forth to each side. 

Try this out and let me know how you like it!  Have a great day!

7 Comments to “Circuit Stations Workout”

  1. Thanks for the workout! I love having new workouts to spice things up a bit. 🙂

  2. Awesome workout! I love doing those walking planks on the bosu ball 🙂

  3. Looks brill, I will be sure to try – walking planks are fun!!

  4. Looks like a great workout girlie!!

  5. Love these types of workouts, seriously, thank you for posting this!!

  6. Great workout! Thanks for posting it, can’t wait for more 🙂

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