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The 2,500-Calorie Workout: Strength Circuit
Workout 1 Points: 3 (35-minute workout; 300 calories burned)
This routine is structured as two circuits. Do each move in Circuit 1 for one minute and repeat. Then do 5 minutes of moderate cardio (jumping rope, stair climbing, calisthenics, etc.). Finally, do each move in Circuit 2 for 1 minute and repeat.
If your goal is weight loss, add 20 to 30 minutes of moderate cardio, such as cycling, swimming, or brisk walking, before or after this workout for an extra 2.5 points.
Side-to-Side Jumps with Finger Touch
Circuit 1, Step 1
Fitness Focus: Legs, Obliques
Stand with right foot on top of a Bosu (or a step bench), knees bent in a half squat (not shown). Pushing off with left leg, cross over the top of the Bosu, landing in a squat position with left foot on Bosu and right foot on ground. Touch right hand to the ground in front of you, keeping weight balanced over heels. Continue jumping across the Bosu, squatting to touch the ground each time.
Alternating Bent-Over Dumbbell Rows
Circuit 1, Step 2
Fitness Focus: Back, Abs
Stand tall with arms at sides, feet hip-width apart and knees slightly bent, holding a 5- to 8-pound dumbbell in each hand, palms in. Hinge upper body 45 degrees forward from the waist. Keep abs engaged and back flat. Pull left hand toward body, keeping elbow close to side; hold 1 count, then lower. Switch arms and repeat. Continue, alternating arms.
Incline Push-Up (not shown)
Circuit 1, Step 3
Fitness Focus: Chest, Back, Abs, Glutes
Start in push-up position with hands on a bench or sturdy chair and feet on the ground. Keeping your abs and glutes tight, lift right foot about 3 inches off the ground while lowering chest toward bench. Repeat for 30 seconds; switch legs.
Alternating Lunges with Lateral Raises
Circuit 1, Step 4
Fitness Focus: Legs, Shoulders
Stand with a 3- to 5-pound dumbbell in each hand, arms at sides, palms in. Lunge forward with left foot, raising arms out to sides until they're at shoulder height. Lower the weights as you step left foot back to start. Repeat with right leg; continue, alternating legs.
Wall Sit with Alternating Dumbbell Curls
Circuit 2, Step 1
Fitness Focus: Legs, Biceps
Stand with your back against a wall, knees bent 90 degrees, holding a 5- to 8-pound dumbbell in each hand with palms forward. Keeping abs tight and feet flat on ground, curl right hand toward right shoulder; hold for 1 count and slowly lower. Repeat with left hand; continue, alternating arms.
Overhead Triceps Extension on Stability Ball
Circuit 2, Step 2
Fitness Focus: Triceps, Core
Sit on ball with feet flat on ground, abs tight, holding a 5- to 8-pound dumbbell in right hand, palm in. Extend right arm overhead in line with shoulder, supporting right elbow with left hand. Bend right elbow, lowering weight behind you while keeping upper arms still. Hold for 1 count; extend arm. Repeat for 30 seconds; switch arms and repeat.
Bicycle Abs (not shown)
Circuit 2, Step 3
Fitness Focus: Obliques
Lie faceup with knees bent 90 degrees, heels lifted, hands behind head with elbows out to sides. Lift shoulders and upper back off ground, moving left elbow and shoulder toward right knee while extending left leg. Switch legs and repeat. Continue, alternating sides.
Squat Jump/Plank/Press: Move 1
Circuit 2, Step 4a
Fitness Focus: Total Body
Stand with knees slightly bent, holding a 5- to 8-pound dumbbell in each hand. Squat down until dumbbells are resting on ground in front of you, then jump or walk legs back to plank or full push-up position. Hold for 2 breaths. Jump or walk feet back toward weights.
Squat Jump/Plank/Press: Move 2
Circuit 2, Step 4b
Fitness Focus: Total Body
Stand, then bring dumbbells to shoulder height, elbows bent 90 degrees and palms forward. Press weights overhead; do 10 reps. Repeat.
Repeat this workout, mixed with the others listed below, to continue with the better-body plan. If your goal is weight loss, add 20 to 30 minutes of moderate cardio, such as cycling, swimming, or brisk walking, before or after this workout for an extra 2.5 points.