New Circuit Workout

20 Oct

This morning I was suppose to lift back and biceps, but as I mentioned a few days ago, I was ready to change up my workout routine one last time before Mexico.  I kept the 20 minutes of intervals the same but instead of doing back and biceps, I did a total body circuit (excluding abs- I like to do abs at home or in a circuit of their own).  This circuit workout is designed to burn as much fat and as many calories as possible in a short amount of time.  It is also going to tone the muscles as opposed to build muscle.  I had 40 minutes to get through each circuit twice, it was a fast paced challenge and a lot of fun!  Here is what I did:

20 minutes running intervals

Circuit #1

  • Straight Bar Pull Down- 60lbs, 12-15reps
  • One Arm Bench Row- 15lbs, 15reps
  • Back Extension- 10lbs, 15-20reps
  • Bicep Curls- 12-15lbs, 15reps
  • Squats- 25lbs, 12-15reps
  • Butt Kicks- 25reps

Circuit #2

  • Chest Press- 25lbs, 10-12reps
  • Pec Fly- 15lbs, 10-15reps
  • Triceps Pull Down with a Rope- 45lbs, 15reps
  • French Press on Bench- 10-12lbs, 15reps
  • Walking Lunge- 10lb Dumbbells, 20-24reps
  • High Knee Kicks- 15reps (25 would have been better but I was getting short on time)

Circuit #3

  • Shoulder Press- 15lbs, 15reps
  • Lateral Raise (seated)- 8lbs, 10-15reps
  • Rear Delt Fly- 10lbs, 15 reps
  • Hammer Curls- 10lbs, 15reps
  • Plie Squats- 25lbs, 12-15reps (I skipped this one today because of time.  I had already lifted my quads and glutes from the lunges and squats)
  • Deadlifts- 20-25lb Dumbbells, 15 reps (I made sure to get these in for the hamstrings though)
  • Mountain Climbers- 25reps

This whole workout without skipping anything should probably take about an hour and 10-15minutes.  We were running late today so we needed to get out of there after an hour.  I am going to replace my three days of strength with three days of these circuits.

Here are my HR stats from the workout

  • Time:  1:02:08
  • Calories:  537 (35% fat)
  • Max Heart Rate:  197bpm (102% max)
  • Average Heart Rate:  158bpm (82% max)

Morning Meditation

Motivation for the Day:  My body.  I saw it is national love your body day on Caitlin’s website.  So my motivation for today is my healthy and strong body!  : )

Three Things I am Thankful for Today:  1- My strong and healthy body!  2-  The Husband’s 29th birthday today!  Happy Birthday Baby!  3-  My Mom has one more whole day to spend with us before heading back up to Minnesota!

My Goal for the Day:  Make gym my clients feel like strong and healthy women who love their bodies when they leave the gym today!

Motivational Quote of the Day:  Though we travel the world over to find the beautiful, we must carry it with us or we find it not.  -Ralph Waldo Emerson


Breakfast will be coffee, toast with PB and some organic raspberries! 



A great breakfast to help refuel my body after an awesome workout!


What do you love most about your body?  What is your favorite muscle group to workout?

I hope everyone has a great morning and treats their bodies to some well deserved exercise today and healthy nutritious foods! 

Does anyone else love to snowboard?



8 Responses to “New Circuit Workout”

  1. Stefanie October 20, 2010 at 4:39 pm #

    Happy Birthday to your husband!

    I love to snowboard too! My man and I just took our son to Devil’s Head, WI a few years ago and taught him how to snowboard as well! I hope we can find the time to go again this year!

    Have a great day! 🙂

    • Balanced Healthy Life October 21, 2010 at 2:02 am #

      Thanks! He is having a good birthday! m : ) Devil’s Head sounds like fun! I hope you guys make it this year!

  2. Nora - Healthy Honey October 21, 2010 at 1:50 am #

    I just found your blog, and I’m excited to start following! 🙂

    • Balanced Healthy Life October 21, 2010 at 2:03 am #

      Thanks for stopping by! I’m glad you found the blog and hope you enjoy it! : )

  3. Amy K. October 21, 2010 at 2:25 am #

    I love the morning meditation, what a fantastic way to start the day!! I might have to try something like that 🙂

    • Balanced Healthy Life October 21, 2010 at 2:33 am #

      I love doing it! I feel more calm, happy and put together the whole day for some reason! It also makes me truly appreciative of everything I have, frineds, family, healthy, a warm home- the list could go on and on! : )

  4. kbwood October 21, 2010 at 2:42 am #

    how cute are you on that snowboard? gah! my boyfriend LOVES IT! I , however, have never been!

    • Balanced Healthy Life October 21, 2010 at 2:07 pm #

      You must get on a ski hill and snowboard as soon as you can! Its a great total body workout and really fun too!

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