15 Minutes Indoor Strength Circuit – Chest, legs, back and shoulders

15 Minutes Indoor Strength Circuit – Chest, legs, back and shoulders

This Circuit Training allows you to rest your muscle groups as we move quickly between upper and lower body parts. However, there is no rest in between the sets. The combination of cardio and strength maximizes your training output in short amount of time. Don’t forget your warm-up and cool-down!

Warm-up: 5 – 10 minutes

  • cardio:
    • trainer/treadmill, easy

OR

  • jumping jacks (30 seconds)
  • jogging on the spot (30 seconds)
  • ice skaters (30 seconds)
  • jogging on the spot (30 seconds)
  • mountain climbers (30 seconds)
  • jumping lunges (30 seconds)
  • jogging on the spot (30 seconds)
  • high knees (30 seconds)
  • squat punches (30 seconds)
  • jogging on the spot (30 seconds)

AND

  • Dynamic flexibility (watch video below for instructions!)
    • Prisoner squats (20)
    • Push-ups with rotation (10 total, 5 each direction)
    • Knee-to-chest (10 each leg)
    • Standing lunge with a twist (10 total, 5 each leg)
Dynamic Flexibility

Main Work-out – strength circuit per body part (chest, legs, back, legs, shoulders, legs)

Variables: 3-5 sets, 6-12 repetitions, 0-60 seconds rest between each circuit

Equipment: mini bands and weights (you can fill up empty water bottles)

Circuit

  • Push-up (on knees) to shoulder touch (chest)
    • Lean with knees and hand palms on the floor. Push yourself up (knees remain on the floor) with one arm, when fully outstretched touch shoulder with opposite arm, return to starting position and repeat.
Push-up to shoulder touch
  • Goblet squat (with weight) (legs)
    • Stand with feet hip-width apart and hold a kettlebell in front of chest, elbows pointing toward the floor. Push hips back and bend knees to lower into a squat. Push yourself back to start.
  • Swimmers (back)
    • Lie face down on a yoga mat and extend your arms in front and legs behind you. Tightening your core and back, lift your right hand and left leg off the mat at the same time. Then, alternate sides by raising your left hand and lifting your right leg behind you. Move at a fast pace to get your heart rate up.
  • Banded lateral walk (legs)
    • Place a mini resistance band a few inches above ankles and one above your knees, and stand with feet hip-width apart, knees slightly bent. Maintaining a tight core, step left foot out to the side, followed by right. That’s one rep.
  • Lateral DB raises (shoulders)
    • Start standing with feet shoulder-width apart holding a dumbbell in each hand, palms facing body, arms by sides. Raise arms outward until they’re parallel to the floor. Return slowly to start. That’s one rep.
  • Lateral lunge (legs)
    • Stand with feet hip-width apart, holding a weight in each hand so they hang down toward the ground. Take a big step to the side with right leg, pushing hips back, bending right knee, and lowering body until right knee is bent 90 degrees and weights are framing right foot. Do this slowly and with control; it should take about two seconds. Push back to start.

Cool-down: 5-10 minutes

  • cardio: trainer/treadmill, easy (5 minutes)

OR

  • Static stretching
    • Reclined spinal twist (30 seconds each side)
      • Lie down facing the ceiling, with your arms extended to the sides and placed on the floor. While keeping the right leg extended, pull up your left knee towards your chest, tilt it toward your right side and then drop it slowly over your extended right leg. Keep your shoulder blades flat on the ground and you should feel the stretch around your back
    • Low-back stretch (30 seconds)
      • Lie on the ground facing the ceiling, with your knees bent. Hold your shins and pull up your knees toward your chest. This should make you feel some stretch in your lower back.
    • Glutes stretch (30 seconds)
      • Sit tall or lie on the ground with both knees bent and both feet on the floor. Lift your right leg and cross it over your left thigh, while your left knee remains bent. Pull both legs inwards toward your abdomen for a deep stretch of your glutes.
    • Quadriceps stretch (30 seconds each side)
      • Stand tall while maintaining a straight posture. With your left hand, grab a pole, wall or anything durable for balance. With your right hand, grab your right foot and pull up your heels until they touch your buttocks. Keep your knees close together while doing this and you should feel the stretch in your quadriceps. Switch sides.
    • Hamstring stretch (30 seconds each side)
      • Sit on the floor with your right leg extended straight in front of you and your left leg bent. Reach forward with your right hand and touch your right toes. This should cause a stretch in your right hamstring. Hold this position and repeat for the left leg. If you’re unable to reach your toes, try holding your shin instead but seek to go further every time you perform the stretch until you can touch your toes.
  • jogging on the spot, easy (5 minutes)

AND



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