Workout Wednesday #10

Grab a bench + some dumbbells for this circuit style routine

Welcome to Workout Wednesday, a series where I share exercise programming that I’ve designed for my weekly group fitness classes. The goal of this series is to help take the guess work out of exercise programming by offering simple, functional routines that you can do with minimal equipment.

Disclaimer: Participating in any type of exercise is done at your own risk. It is recommended you consult with your physician before starting any exercise/fitness routine. If you complete any exercise programming listed on my website, you’re doing so voluntarily and thus assume all risk of injury or adverse health-related outcomes.

Workout

Focus: Hybrid

This routine is all about continuous work with little down time. Using moderate weight and higher reps will keep your heart rate elevated - more so than a standard resistance training session. The last block has some plyometric movements included for a burner at the end. I have used (mostly) common exercises so you can search by name if you need reference images or technique videos. For those that may not be searchable, I’ve added a brief explanation.

Complete each block in order. Allocate 30 seconds for each exercise followed by a 10 second transition to the next movement. Take a 30 second recovery at the end of the block. Each block can be completed 2-4 times.

Block 1: Lower Body

1. Goblet Squat

2. Single Arm Overhead Lunge - 1 set R, 1 set L

3. Romanian Deadlift (RDL)

4. Side Lunge - 1 set R, 1 set L

Block 2: Upper Body

1. Gorilla Row

2. Narrow to Wide Overhead Press - Complete 1 overhead press with a narrow, neutral grip. Upon return, switch to a wide grip. Continue to alternate throughout the set.

3. Half to Full Curls - Curl to 90 degrees, release, then complete a full range curl

4. Plank Walk-ups (on step) - In high plank (on hands), walk the hands up onto the step, and then back down to the floor.

5. Tricep Push-ups

Block 3: Core + Plyometrics

1. One-legged Skier Hops - 1 set R, 1 set L

2. Plank Rotations

3. Plank Jack - In plank position, “jack” the feet out and in, hopping in each direction. Remember to keep the hips down throughout the movement.

4. Wide Squat Jumps

5. Lunge Hops (on step) - Place front foot on step, then rapidly pull the back knee through to jump off of the front foot

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Workout Wednesday is a series from Simply Fit - a free newsletter with practical, science-informed, fitness advice for everyday life. If you’d like more free workouts delivered straight to your inbox, subscribe below. If you gave this one a try, comment below to let me know your thoughts. Happy Lifting!