Workout of the Week- Circuits and a Quick Weekend Roundup

6 Nov

How’s it going?  Happy weekend!  Hopefully you guys are taking advantage of this last part of the weekend!

We’ve had a fairly quite weekend in the Conrad house. 

Friday, we chilled at home and had tomato soup and salad for dinner.  I went to bed early after reading more about Hypnobirthing from my birth book.

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Saturday, we woke up to a dusting of snow on the ground.  We had a busy start to the day that included touring the hospital’s birthing center.  The fact we are having a baby really set in big time as we were being shown around.  I can’t believe the next time I’ll be there is when I’m delivering our baby girl!  By afternoon we were total bums and made homemade chili and watched the movie Horrible Bosses.  I loved that movie!  I thought it was hilarious and couldn’t believe Jennifer Aniston’s naughty character in it!  The mouth she had on her!

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*Please excuse the poor quality of the pictures once again.  I’m still using my camera on my phone until we buy a new one later this month.*

Sunday, we were up bright and early and went to the 8:15am mass at church.  We planned on working out afterwards, but we both got so tired sitting quietly in church we decided to skip the workout in favor of heading over to Target.  I was planning on having a super productive Sunday, but so far, that seems like a shot in the dark.  I sat on the couch to read a magazine and relax but couldn’t keep my eyes open, so I was napping shortly after 11am.  I’m hoping to get organized for the upcoming work week and get laundry done today.  I will be happy with that.  Pregnancy is taking over my body not to mention the cold and dreary weather that we have.

Now, onto the Workout of the Week- Circuits.  I created this workout f or one of my client’s last training sessions with me.  She is moving out of state and I really wanted to make sure we had a great memorable last workout together.  I will definitely be using this workout in the future and a modified one for my pregnant self.

This is a hard and challenging workout.  It should take you an hour to get through the circuits doing each circuit twice.  Remember to try and keep moving the whole time so you are burning the maximum amount of calories your body will allow. 

*As always, before starting a new workout or exercise plan, consult with your doctor*

Workout of the Week- Circuits

  • Warm Up (at least 5 minutes)

Circuit #1

  • Jumping Squats (holding a 10lbs weight plate overhead)
  • Hanging Abs (2 sets of 20)
  • Butt Kicks
  • Triceps Overhead Pull
  • Bench Push Ups into Straight Arm Plank

Cardio Burst (2-3 minutes)

Circuit #2

  • Hamstring Ball Curls
  • Deadlifts with Shoulder Press (Olympic bar)
  • Jumping Lunges
  • Boxing  into Arm Circles
  • Speed Skaters

Cardio Burst (2-3 minutes)

Circuit #3

  • Forward Alt. Lunges with 5 Second Pulses
  • Mountain Climbers
  • Box Jumps
  • Bicep Curls
  • One Arm Row

Cardio Burst (2-3 minutes)

Circuit #4

  • Step Ups
  • High Knee Raises
  • Squats (holding weight plate overhead)
  • Holding Bicycle Crunches
  • Plank

Cardio Burst (2-3 minutes)


Before I go, I’ll leave you with my new favorite Greek yogurt combination and snack.  Plain Greek yogurt with a scoop of almond butter, chia seeds and honey.  I love the crunch of raw almonds, but love the texture the almond butter provides the yogurt!  I can’t get enough of this or hot chocolate lately!  Yum!r

I stir it all together before digging in! Bonus, this little snack is packed with protein!

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  • Are you a fan of chili?
  • What is one awesome thing you did this weekend?
  • What is your favorite topping for Greek yogurt?



7 Responses to “Workout of the Week- Circuits and a Quick Weekend Roundup”

  1. Amy November 6, 2011 at 2:17 pm #

    I love chili especially on a cold day.
    My favorite thing to do with greek yogurt is mix a scoop of protein powder in it to make protein pudding and add a banana or berries.

  2. purelyemily November 6, 2011 at 2:17 pm #

    Sometimes trading a workout in for a target run is just what the doctor ordered! I’m a huge chili fan, I love that it’s so versatile! Have a great week:)

  3. Heather November 6, 2011 at 6:29 pm #

    I love these workouts! I meant to tell you last week, 75 mountain climbers is just cruel! 😉 I counted each right foot as 1 so I may have doubled it for myself but I figured that’s how you meant it. Ouch! Glad your weekend was good and hope your feeling great!!

  4. Shayla @ The Good Life November 7, 2011 at 10:28 am #

    We relaxed allll weekend long!! It was so nice and we’re officially over our colds!

    You got me on the greek yogurt and chia seeds kick now too! I have it for breakfast with banana slices and kashi go lean cereal added to it too 🙂

    • Kjirsten- Balanced Healthy Life November 7, 2011 at 11:05 am #

      I’m so happy to hear you are feeling better! Being sick is never any fun!

      Haha, you got me on the greek yogurt and chia seed kick! 🙂

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