Workout of the Week- Calorie Blasting Circuit

14 Oct

What’s better than leaving the gym knowing you just torched a lot of calories and walk out of the gym feeling like a sweaty mess?  This circuit is for experienced exercisers that have a good foundation of both cardio and strength training.  I suggest going through each circuit twice (three times if you have more than an hour).  It should leave your muscles fatigued and have your energy levels soaring through the roof!

*Warm Up for at least 5-10 minutes prior to starting the circuit*

Circuit #1

  • Deadlift to Shoulder Press with Olympic Bar
  • Mountain Climbers
  • Boxing (jabs and upper cuts)
  • Ceiling Punches
  • Jumping Lunges

2-3 Minute Cardio Bursts

Circuit #2

  • Hand Walkouts with Added Jump (on mat)
  • Sumo Squats with Olympic Bar on Shoulders
  • Plie Squats
  • Triceps Pulldown
  • Dips on Assisted Machine

2-3 Minute Cardio Burst

Circuit #3

  • Bicycle Crunches
  • Pilates 100
  • Upright Row
  • Walking Lunge
  • Speed Skaters

2-3 Minute Cardio Burst

Circuit #4

  • Bicep Curls and Wide Bicep Curls
  • Step Ups
  • Straight Arm Plank on Bench
  • Butt Kicks
  • High Leg Kicks

*If you have a jump rope, try jumping for the 2-3 minute cardio bursts to burn even more calories*

Remember to consult with your doctor before trying any new exercise program and get approval before you jump right in.

Onto my Eats from yesterday:

  • Breakfast-  (post workout) 1 cup of decaf coffee with a slice of pumpkin bread + (an hour later) 1/2 banana and bagel thin egg sandwich with ham and cheese (reused picture)

SAM_6046

  • AM Snack-  Apple + Lunabar
  • Lunch-  Greek yogurt with honey and almonds + a small bowl of left over spicy pasta
  • Dinner-  Salmon and Salad 2011-10-13_17.44.31
  • After Dinner Snack-  Few handfuls of popcorn (reused picture)2011-10-08_14.16.01

Yesterday’s Workout of the Day was lifting legs and pecs.  I did a bunch of squats, lunges, leg extensions, laying hip circles, pec flys, incline chest press and a few other exercises as well.  I am sore today and it feels great!

Yesterday’s Outfit of the Day

 

2011-10-13_09.11.54  2011-10-13_09.11.14 2011-10-13_09.10.54

  • Eggplant Top-  Old Navy <—I love it so much I might order one in black!  I love how casual and soft it is.  You could dress it up or down as well.  Plus I only spend $16 on it, a steal of a deal!  :)
  • Jeans-  Indigo Blue from Macy’s
  • Nude Pumps-  I can’t remember where they are from but they are Jessica Simpson

I’m off to take a webinar (boring) and then heading to a prenatal appointment!  I can’t wait to hear Cameryn’s hear beat again!  :)

I hope you all have a fun fill fabulous Friday and a great weekend!!! 

 

Questions:

  • Any exciting weekend plans?
  • What is everyone planning on cooking/baking this weekend?
  • What’s the weather like where you live right now?

 

 

 

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6 Responses to “Workout of the Week- Calorie Blasting Circuit”

  1. Shayla @ The Good Life October 14, 2011 at 9:15 am #

    Wow love this circuit, it sounds like one heck of a workout beast! Especially since mountain climbers, jumping lunges, and speed skaters are the bane of my existence…they kill me! I’m definitely going to try this workout, thanks girl!

    And love the lil baby bump, you’re too cute and all belly! :)

    We are getting very unseasonably warm weather, we’ve had temps in the mid 80′s which is 10-13 degrees above normal for us. It’s nice but I’m getting ready for some cool crisp weather to get in the fall spirit!

    • Shayla @ The Good Life October 14, 2011 at 9:19 am #

      Oh and how exciting you get to hear Cameryn’s heartbeat…I bet it’s the best sound in the entire world :)

      • Shanna, like Banana October 14, 2011 at 9:40 am #

        Yep, TOO warm weather here in Cali! But we’re off to the ocean..whee!

        That Old Navy top is super cute! It’s so hard to tell which of their items will work. I hope the leggings ended up working too!

        Have a good weekend!

  2. Lisa October 14, 2011 at 10:41 am #

    My best friend had a baby and I would go with her to appointments. Hearing a baby’s heartbeat is SO amazing! I’m happy that your experiencing it :-)
    The circuit workouts look good! I love jumping rope during workouts to keep my heart rate up.
    And of course you look great! I hope i look like you someday if I’m ever lucky enough to start a family!

  3. kbwood October 15, 2011 at 8:54 pm #

    oh my gosh YOU LOOK SO GOOD!!! and that workout- looks amazing!! have a great weekend girl!

  4. Maren October 16, 2011 at 11:16 am #

    I’m obsessed with circuits! Thanks for posting such a good one.

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