Total Body Dynamic Circuit

This workout is awesome because it can be done without equipment (although adding weight earns you a gold star in my book). It can be done just about anywhere and will leave you super sweaty. You’ll go through four – six (for you over achievers) rounds of the following exercises.

Total Body Dynamic Circuit

Equipment I used:

  • Yoga Mat
  • Dumbells (I like 10 – 12lbs)

Dead-Lift to Upright Row: Lower Back, Glutes, Thighs, and Shoulders
Stand with feet hip-width apart, knees slightly bent, and hold dumbbells in front of thighs, palms facing body. Slowly hinge forward at hips, lowering torso until it’s almost parallel to floor. Pause, then squeeze glutes and return to standing, lifting dumbbells to chest height and keeping elbows pointed out to sides. Slowly return to starting position. That’s 1 rep.

Bear Crawl Lunge Stretch with T-Reach: Hip Flexors, Core, and Back
From a plank, your arms straight and your hands slightly beyond shoulder width. Bring your right foot next to your right hand. Reach your right hand up, twisting your torso. Return it to the mat. That’s 1 rep. Repeat on Left. Bear crawl forward, bringing your left foot next to your Left hand.

Inchworms: Abs, Arms, Back, Chest, Shoulders, Full Body/Integrate
Stand tall with your legs straight and bend over and touch the floor. Keeping your legs straight, walk your hands forward as far as you can without letting your hips sag. Then take tiny steps to walk your feet back to your hands. That’s 1 rep.

Overhead Press: Shoulders
Hold weights at shoulder height with palms facing forward. Keeping shoulders down, straighten arms and press weights up. Slowly lower.

Plank: Core and Shoulders
Begin on all fours with your forearms parallel to one another and shoulder-width apart on the floor. Curl your toes under and step both feet back until your legs are straight and hip-width apart. Stack your shoulders directly over your elbows. Your shoulders, hips, and heels should all be in one straight line. You should be looking slightly past your fingertips. Don’t let your butt go upward toward the ceiling (this happens when you’re tired)!!


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  • Reply
    January 22, 2014 at 12:42 pm

    This is a great workout!! I’m going to have to try it out soon. I will let you know how it goes!!:)

    • Reply
      liveng proof
      January 23, 2014 at 9:06 am

      Hope you like the workout! More routines (with higher quality photos) to come! Definitely let me know how it goes 🙂

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