![Picture](/uploads/4/2/0/3/42037349/782197.jpg?239)
A friend asked me to help keep her motivated by working out with her 2-3 nights a week so some days I actually workout twice a day. We've been doing a nice circuit/full body training to ease her into weightlifting and get a good workout. Well, some days your normal lifting partner (aka,your boyfriend) is sick and your second workout has to be your only workout. On those days, you want to do a solid routine, but not spend too much time away from your duties as a girlfriend/nurse.
I wanted to share a quick and dirty circuit we did today. We were both sweating, panting, and angry at the world at the end. The idea of a circuit is to hit multiple parts, hit them good, and be done. It's great when you're strapped for time. This circuit is great if you don't have the awesome machines. We used 10 or 15 lb dumbbells. And now I'm sore and have a calf cramp.
Choose a weight that is heavy enough to make you sweat, but not so heavy that you will sling it around.
Remember your form!
I wanted to share a quick and dirty circuit we did today. We were both sweating, panting, and angry at the world at the end. The idea of a circuit is to hit multiple parts, hit them good, and be done. It's great when you're strapped for time. This circuit is great if you don't have the awesome machines. We used 10 or 15 lb dumbbells. And now I'm sore and have a calf cramp.
Choose a weight that is heavy enough to make you sweat, but not so heavy that you will sling it around.
Remember your form!
![Picture](/uploads/4/2/0/3/42037349/1415672227.png)
The circuit
Complete this circuit 3 times
15 squat, curl, presses
It's just as it sounds. Hold your weight by your sides.
Squat. Curl the weight, squeezing your bicep at the top.
Shoot up into a shoulder press as you stand from the squat. Repeat.
15 seated Russian twists
So simple and so icky. Sit on the floor. Hold the weight in front of you.
Twist. Each side. Side, side, pause in the middle. That's one.
15 upright rows
Holding both weights down in front of you, hands on top of the
dumbbells, bring the weight up to your
Death Spiral
This is what my old trainer called push ups where you go around
in a circle. You basically do 12 push ups, around a circle like a clock.
Complete this circuit 3 times
15 squat, curl, presses
It's just as it sounds. Hold your weight by your sides.
Squat. Curl the weight, squeezing your bicep at the top.
Shoot up into a shoulder press as you stand from the squat. Repeat.
15 seated Russian twists
So simple and so icky. Sit on the floor. Hold the weight in front of you.
Twist. Each side. Side, side, pause in the middle. That's one.
15 upright rows
Holding both weights down in front of you, hands on top of the
dumbbells, bring the weight up to your
Death Spiral
This is what my old trainer called push ups where you go around
in a circle. You basically do 12 push ups, around a circle like a clock.