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Game Time: A Throwback Total-Body Circuit Workout

  • Jeff Olson

    About This Workout

    All workout and no play can make you miss a spot. "When you're being active just for fun, you call on so many muscles without even realizing it — maybe some that your regular routine skips," says trainer Melissa Morin, the creator of the Adult Summer Camp class for New York Sports Clubs, which cribs total-body moves from favorite pastimes. When you can't get out for some old-school recess, grab a set of three- to five-pound weights for three circuits of Morin's quickie session. Then bring on the poolside selfies.

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  • Jeff Olson

    Row Your Boat

    Targets shoulders, back, arms, abs

    • Sit on floor with knees bent, feet flat, holding a dumbbell in each hand with arms extended forward and palms down.
    • Lean torso back 45 degrees as you drive elbows behind you, bringing dumbbells by ribs.
    • Sit back up to return to start.
    • Do 20 reps.
  • Jeff Olson

    Tennis Swing

    Targets back, arms, abs, butt, legs

    • Stand with feet hip-width apart, holding a dumbbell in left hand, palm facing forward, arms by sides.
    • Lunge forward with right leg, bending both knees 90 degrees, and swing left arm across body at chest level.
    • Extend right arm in front of body and quickly pass dumbbell to right hand as you return to start.
    • Switch sides and repeat, lunging with left leg and swinging right arm. Do 20 reps, alternating sides.
     
  • Jeff Olson

    Hopscotch

    Targets abs, butt, legs

    • Stand with feet hip-width apart, holding a single dumbbell with both hands, elbows bent and hands in front of chest.
    • Lower into a squat, then hop forward, landing on left leg with knee bent (like a single-leg squat).
    • Lower right foot to floor and repeat: Squat, then hop forward, this time landing on right leg.
    • Do 10 reps in one direction, alternating sides, then turn around and do 10 more.
    • Make It Easier: Stand in place, alternating single- and double-leg squats.
  • Jeff Olson

    Jump Rope

    Targets arms, abs, legs

    • Stand with feet close together, holding a dumbbell in each hand, elbows bent with forearms slightly out to sides, palms facing up.
    • Keeping elbows close to ribs, make small circular motions with forearms (as if twirling a jump rope) as you hop up and down with both feet for 50 counts.
    • Switch to alternating landing on one foot and then the other or hopping both feet together from side to side for 50 counts.
    • Make It Easier: Crank up the intensity by jumping higher and faster.
     
  • Jeff Olson

    Surfer's Paddle

    Targets back, abs, butt, legs

    • Stand with feet hip-width apart, knees slightly bent, holding a dumbbell in each hand, arms by sides.
    • Hinge forward from hips 45 degrees; bend elbows out to sides to bring dumbbells by chest, palms down.
    • Extend arms down, parallel to thighs, then sweep arms behind you while squeezing triceps.
    • Bend elbows to bring dumbbells by chest again, keeping arms close to sides throughout, and repeat.
    • Do 20 reps.
  • Jeff Olson

    Paddleboard

    Targets arms, abs, butt, legs

    • Stand with feet hip-width apart, holding a single dumbbell with both hands, elbows bent slightly out to sides and hands in front of chest.
    • Squat, hinging forward from hips 45 degrees, and twist torso to left, extending arms so that dumbbell is by left hip.
    • Return to start and repeat, this time twisting to right.
    • Do 20 reps, alternating sides.
     
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