For any circuits, I make sure all of the equipment I will need is already out and ready. This means less time to rest in between each exercise and a better, faster workout. Set up stations and you won't forget what comes next.
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| Jammer |
Chest press on the big stability ball one arm at a time
Body weight dips if you have access to a machine, otherwise do tricep dips on a bench
Jammer with torso rotations (place the end of a standard barbell in a corner so that it will not move unnecessarily, place a weight on one end of the barbell with a collar so that the weight can not fall off during the exercise, move the barbell slowly from hip level on one side to straight out in front eye level, to hip level on the other side)
Supine overhead tricep dips- laying on the ground (supine) take a dumbbell and push it up straight from your chest. Then lower the dumbbell over your head until it almost touches the ground, bending at the elbows. Bring the dumbbell back straight above your chest.
Diamond pushups or pushups with your hands as close together as you can get them while maintaining good form- you can flair your elbows out here
Arm circles with lighter weights- bringing your arms out from your sides, keep elbows straight as you go one set forwards in little circles, and one set backwards.
Handstand push ups
In and out bicep curls
Finish up with some cardio and ballistic stretching. Go for 20-30 minutes on either the treadmill, running outside, or the eliptical.
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