Good morning! Each week I always hope that I do a workout that is shareable with you guys. This doesn’t always happen, and to be honest, up until Monday night at the gym I wasn’t really sure I would even have a workout for you this week! Fear not, though, I not only have a workout for you, but it’s a super quickie circuit focusing on upper body and core- something I haven’t specifically focused on in any recent workouts.
As I’ve mentioned I am still fighting a cold so I’m taking my workouts down a notch. I wasn’t planning on working out on Monday, but I ended up being in meetings/trainings from 9:30-4:15 so saying I was going a little stir crazy is an understatement! I just felt like I needed some type of movement- nothing crazy or too strenuous, but something to get my blood flowing. I knew it was the right choice to go walk on the treadmill when the time and miles flew by. After I finished, I came up with this little circuit I am going to share with you today- it’s a perfect finisher or if you’re short on time, you can add a few more rounds and call it a day!
Here are some explanations for the exercises:
- Russian Twist & Press- Starting in a standard Russian Twist position (in a seated position, engage your core and lean back a little while keeping your chest open. You can either lift your feet up to bent knees, straight leg or keep them on the ground), twist your weight over to the right and when you bring it back through center, press it up at a 45* angle. Repeat to the other side so it goes: twist, press, twist.
- Supine Extension- Grab a weight and lie on your back with your arms extended up over your chest and your legs straight up over your hips with your feet flexed. Next, inhale and make sure you engage your core as you lower both your arms and legs down as low as you can while keeping your lower back glued to the ground. Once you reach your lowest point, start your exhale and lift back up to the starting position. To make this easier, you can bend your knees instead of doing straight leg lowers, drop one leg at a time or ditch the weight for the arm lowers (lat pull).
- Straight Leg Weight Presses– in the same position as the exercise above, you’re going to engage your core and lift your shoulder blades off the ground and reach the weight towards your feet.
- Pull-ups- I was able to do 3 reps each round, but if you can do more- rock that! or, if you’re still working on your pull-ups, you can feel free to use a band or maybe to TRX pull-ups.
See? That’s it! Granted, the moves are challenging, but you can always modify up or down depending on your current fitness level. Form always trumps difficulty or reps. One other thing to note is that if you don’t have weights or a pull-up bar handy, you can do this with just your bodyweight (for a move to mimic pull-ups, I would suggest a superman pull).
I’d love to know if you try this 🙂
Questions for you: Do you like to do quickie finisher circuits at the end of a cardio or heavy weight focused workout? What type of workouts would you like to see more of/less of this year? Do you like the short ones like this or do you prefer the longer, full body ones?