Who's ready to get sweaty? The circuit in this blog is for those of you who take pleasure in pushing yourselves to your limit. This one is for folks who really want to get after it! Perform this circuit on a day when you are at the top of your game. We actually just finished this workout, and we’ll be honest, we’re still crying a little bit as we write this blog.
Your goal during this workout is to hit and stay in the YELLOW zone during each muscular fitness and cardio exercise, and to keep moving continuously through all 20 exercises of the circuit! Put on your game face, strap on your Myzone monitor, turn on your timer - - let’s go!!!
Muscle and Cardio Blast Circuit
This circuit should earn you a minimum of 150 MEPs and should be CHALLENGING!
Circuit Instructions:
Following a light 5 to 10 minute warm-up in the BLUE or GREEN zones, perform each exercise for 60 seconds. Transition to the next exercise as fast as possible and get started right away.
Once you have completed all 20 exercises, rest 60 to 120 seconds and then repeat once or twice (for a total of 2 or 3 rounds). Perform a short cool-down in the BLUE for 2 to 3 minutes at the end.
Intensity Guidelines:
Hit and stay in the YELLOW zone during each exercise. You might even hit a little bit of the RED zone during some sections. After round one (the first 20 exercises), you should recover down into GREEN or BLUE before starting round two.
As always, listen to your body. If you need to take longer to recover between exercises, do it. Good form is more important than speed.
Duration Expectations:
If you repeat all 20 exercises once, the total duration of your workout should be 45-50 minutes.
If you repeat all 20 exercises twice, the total duration of your workout should be 70-75 minutes.
Muscle and Cardio Blast Circuit Exercises
Muscular Endurance Exercise: Squats
Cardio Exercise: High Knees
Muscular Endurance Exercise: Around the World Lunge
Cardio Exercise: High Knees
Muscular Endurance Exercise: Lateral Band Walk
Cardio Exercise: Butt Kickers
Muscular Endurance Exercise: Single Leg Deadlift (each side)
Cardio Exercise: Butt Kickers
Muscular Endurance Exercise: Push ups
Cardio Exercise: Jump Rope or Jumping Jacks
Muscular Endurance Exercise: Tricep Dips
Cardio Exercise: Jump Rope or Jumping Jacks
Muscular Endurance Exercise: Plank Shoulder Taps
Cardio Exercise: Mountain Climbers
Muscular Endurance Exercise: Plank Walk Outs
Cardio Exercise: Mountain Climbers
Muscular Endurance Exercise: Plank w/Hip Dips (each side)
Cardio Exercise: Burpees
Muscular Endurance Exercise: Bodyweight Back Extensions (superman)
Cardio Exercise: Burpees
REPEAT 1-2 times
We want to know how you like this circuit and your workouts are going! Post to Facebook, Instagram, and Twitter and use the hashtags: #effortrewarded #myzonemoves.
For more tips on how to use your Myzone heart rate monitor, follow us during our daliy LIVE workouts (subscribe on Myzone's Facebook and Instagram Page) – 9:30am GTM and 3pm CST.
Keep moving forward!
