This circuit consists of 4 different exercises that are going to target your abs, arms and booty ! All you need is your T-Bar or 8, 10 , 12 pound dumbbells ! Get ready to feel the burn !
Warm Up with 15 mins of cardio.
Beginners: Repeat circuit once
Intermediates: Repeat circuit twice
Advanced: Repeat circuit three times
Standing Burpee Clean & Press- 12 reps
Hold T-Bar infront of chest ! Press arms above head, slowly lower and gently place T-Bar on the ground infront of you. Keeping hands on the handles, jump feet back into a plank position. Hold plank for 2 seconds. Jump feet back in, slowly stand up and begin your second rep.
Squats- 12 reps
Place your feet shoulder width apart or slightly wider. Extend your hands straight out in front of you holding the T-Bar with elbows slightly bent. Sit back and down like you're sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Rather than allowing your back to round, let your lower back arch slightly as you descend.Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels. Hold squat position for 2 seconds. Keep your body tight, and push through your heels to bring yourself back to the starting position and squeeze your glute muscles.
Chest Press- 12 reps
Lay on the yoga mat, holding the t-bar or dumbbells in each hand and your feet flat on the floor. Push the bar/ dumbbells up so that your arms are directly over your shoulders and your palms are up. Keep your abdominals engaged during entire exercse. Lower the dumbbells down and a little to the side until your elbows are slightly below your shoulders. Roll your shoulder blades back and down, like you’re pinching them together and accentuating your chest. Push the weights back up, making sure not to lock your elbows or allow your shoulder blades to rise off the floor.
Kayaks- 12 reps
This exercise will strengthen your back and shoulders. This movement mimics what your arms would be doing if you were in a kayak. Begin holding the t- bar infront of your chest. Slightly bend your right elbow and extend your left arm straight. Then you are going to bend your left arm and straighten your right arm. This should be a slow and controlled movement doing circular rotations with the t-bar as if you are paddling through water. You will also feel the burn in your obliques and core !