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 Jumping Jacks (warm-up) Lying Dumbbell Chest Press into Bent Over Dumbbell Row Alternating Dumbbell Curl into Alternating Dumbbell Front Raise Tricep Dips into Seated Dumbbell Reverse Flys Lying Reverse Crunches into Plank Squat Presses into Romanian Deadlifts 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!!!

Spring Full Body Circuit 1

Equipment Needed: One pair of light dumbbells One pair of heavy dumbbells Flat bench (or sturdy chair & floor mat) Optional: Weighted medicine ball (abs)

Tip: When starting out, perform all exercises with light weight (or no weight on the leg exercises) until you learn correct form and become familiar with the routine. This also allows you to figure out your recovery time as light weight may be enough to challenge you initially.

Tip: This workout hits abs, shoulders, chest, biceps, triceps, glutes, hamstrings and calves. It is really a total body workout so allow at least a days rest in between circuits when starting out. Drink plenty of water and get sufficient rest.

Circuit #1

SUMMARY Stretch/Warmup Reverse Ab Crunch (Flat bench) Seated Dumbbell Military Press Stationary Lunges Lying Dumbbell Chest Press Squats Standing Hammer Curls Calf Raises Tricep Kickback Standing Lunges

Stretch / Warmup  Stretch your upper body 1- Place your hands on your hips and legs shoulder-width apart. Roll your neck in circles slowly, reversing direction ocassionally. 2 - Look forward and extend your arms out parallel to the ground. Start making small forward circles with your arms. Slowly increase the size of the circles over time until you are making large circles. Reverse direction at this point. 3 - Keep your arms out, look forward and twist your torso back and forth slowly while keeping your arms locked out. 4 - Place your hands back on your hips and roll your hips in a circular fashion clockwise. After 5-10 revolutions, reverse direction. Stretch your lower body 1 - Legs shoulder-width apart, clasp your hands together and reach toward the sky. Make sure to breathe. After a few seconds slowly bend over and reach toward the ground. Try to keep your head above your heart (unless you're super flexible). Repeat the sky/ground reaches for a few repitions. 2 - With your feet and legs together and your hands at your sides, take a half step forward with your left foot so that your left knee is bent. Take your right foot and step back a whole step so your right leg is straight. Stretch and then reverse feet. 3 - Sit on the ground and attempt to place the bottoms of your feet together. Pull your feet toward your groin area slowly. Warmup 1 - Perform 10 Jumping Jacks. 2 - Get on the ground and do 5 push-ups on your knees. 3 - Stand back up and do 10 high knees. 4 - Repeat warmup exercises until you feel loose and have a slightly elevated heartrate.

Abs Reverse Ab Crunch Video Example Sit near the end of the flat bench. Lean back slightly and hold the sides of the flat bench. Place your legs together and extend them out in front of the end of the bench. Perform reps by bending your knees and pulling them in toward your chest while leaning forward. Release by leaning back into starting position and extending your legs back out. Perform at least 10 reps (or as many as you can do if less) and then rest 30 seconds. Repeat at least three times.

1 - Military Press Seated on the flat bench (or chair) perform 4 sets of Military Presses. Rest 20-30 seconds between sets. Decrease rest to increase intensity. Video Example Set#1: 10-15 reps w/ light weight Set#2: Repeat Set #1 Set#3: 6-10 reps w/ heavy weight Set#4: 2-8 reps w/ heavy weight and then 10+ reps with light weight

2 - Stationary Lunges Standing in front of the flat bench (or chair), place the top of one foot on the bench w/ your heel facing the sky. Dumbells are in hand. Perform stationary lunges. Rest 20-30 seconds between sets. Decrease rest to increase intensity. Video Example Set#1: 5 reps on each leg w/ light weight in hand Set#2: Repeat Set #1 but w/ heavy weight in hand Set#3: 10 reps on each leg w/ light weight in hand

3 - Lying Dumbbell Chest Press Lying on the flat bench (or on the floor) perform 4 sets of Dumbbell Chest Presses. Rest 20-30 seconds between sets. Decrease rest to increase intensity. Video Example Set#1: 10-15 reps w/ light weight Set#2: 6-10 reps w/ heavy weight Set#3: Repeat Set #2 Set#4: 2-8 reps w/ heavy weight and then 10+ reps with light weight

4 - Squats Standing in front of the flat bench (or chair), stand w/ feet shoulder-width apart and have your arms bent with your weights up near your ears. Perform squats. Rest 20-30 seconds between sets. Decrease rest to increase intensity. Video Example Set#1: 5 reps w/ no weight in hand) Set#2: Repeat Set #1 but w/ light weight in hand Set#3: 10 reps w/ light weight in hand

5 - Standing Hammer Curls Standing up with your feet should-width apart and your weights down by your sides, perform hammer curls. Rest 20-30 seconds between sets. Decrease rest to increase intensity. Video Example Set#1: 10-15 reps w/ light weight Set#2: 6-10 reps w/ heavy weight Set#3: Repeat Set #2 Set#4: 2-8 reps w/ heavy weight and then 10+ reps with light weight

6 - Calf Raises  Standing on flat ground w/ your feet a few inches apart and your weights by your sides. Perform calf raises. (This is better performed standing on the step of a staircase or elevated slab in the garage. Somewhere you can have the heels of your feet hanging off the elevated platform into free air) Rest 20-30 seconds between sets. Decrease rest to increase intensity. Video Example Set#1: 10-15 reps w/ light weight Set#2: Repeat Set #1 w/ heavy weight in hand Set#3: Repeat Set #2

7 - Tricep Kickback With your right knee on the bench, bend over and place your right hand on the bench as well. Your left leg should be planted on the ground to the left of the bench. A weight should be in your left hand w/ your elbowtucked near your ribcage. Perform kickbacks. Rest 20-30 seconds between sets. Decrease rest to increase intensity. Video Example Set#1: 10-15 reps w/ light weight Set#2: 6-10 reps w/ heavy weight Set#3: Repeat Set #2 Set#4: 2-8 reps w/ heavy weight and then 10+ reps with light weight

8 - Standing Lunges  With your feet together and the weights down by your sides, perform lunges. Rest 20-30 seconds between sets. Decrease rest to increase intensity. Video Example Set#1: 8 reps per leg w/ light weight Set#2: Repeat Set #1 w/ heavy weight in hand Set#3: 4 reps per leg w/ heavy weight and then 8 reps w/ light weight

Enjoy!!! Submitted by Bars