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Wednesday, December 26, 2012

Mueller Lake Park Circuit 7

Workout: Mueller Lake Park Circuit 7

Equipment Used:
  • Timer (watch/phone/etc)
  • Soft ground area to lie down (carpet/grass/etc)
  • A raised, solid surface which will support your weight (park bench, steps, sturdy chair)
  • Highly Recommended: Resistance Band (medium and/or adjustable recommended)
  • Highly Recommended: A heavy and light pair of dumbbells
Tip: This could also be modified for indoor use however, just get creative!

Circuit #7

SUMMARY
***Stretch/Warmup
  1. Jumping Jacks (warm-up)
  2. Lying Dumbbell Chest Press into Bent Over Dumbbell Row
  3. Alternating Dumbbell Curl into Alternating Dumbbell Front Raise
  4. Tricep Dips into Seated Dumbbell Reverse Flys
  5. Lying Reverse Crunches into Plank
  6. Squat Presses into Romanian Deadlifts
  7. Standing Calf Raises into Dumbbell Step-Ups (or Box Jumps)

Circuit #7 - Sanchez Superset

This circuit encompasses the entire body. It starts with the upper body and works its way down to your legs. This circuit is designed to move quickly and you should limit rest between sets. Since each superset hits the same body part twice, you should feel a good burn. Perform 3-5 sets per superset.

Due to the fact that this circuit will move fast, try to have a variety of different sized dumbbells available. You could also alternately have a light or medium strength resistance band handy to really burn out those last couple reps. Start heavy and when fatigued, drop to a lower weight. Focus on continuous reps and movement to maximize the burn during the entire set.

We switch exercises within a superset every 30 seconds and use 30 seconds of rest between sets. We are working toward eliminating rest between sets & allowing maybe 1 minute rest when switching to a new superset.

Many of these exercises are explained in greater detail in previous posts so browse those for additional tips and tricks. Video examples are linked below to refresh your memory on each exercise.

Examples

Jumping Jacks Click For Video Example
Lying Dumbbell Chest Press: Click For Video Example
Bent Over Dumbbell Row: Click For Video Example
Dumbbell Curl: Click For Video Example
Dumbbell Front Raise: Click For Video Example
Dips: Click For Video Example
Seated Dumbbell Reverse Flys: Click For Video Example
Lying Reverse Crunches: Click For Video Example
Plank: Click For Video Example
Squat Presses: Click For Video Example
Romanian/Stiff-Legged Deadlift: Click For Video Example
Calf Raises: Click For Video Example
Dumbbell Step-Ups: Click For Video Example

Hydrate, Rest and Recover. Good luck!!!