Tiff Circuits

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These are workouts that I fall back on when I am travelling or not doing Bodyrock or Zuzka. I do some with Danny also. Copy and use yourself. I have been saving these a long time. Great. By the way I have lost 20lbs of muscle. I am not that big you see in the pic. I have toned it down. More HIIT and Intermittent Fasting. It was nice to be muscular but better to me to be small and muscular. My heels fit better..Ha ha!!
~Tiffany💙


10-Minute Wingate Workout
Workout Description:
Perform 30-seconds on each exercise without rest. Rest 30-seconds between full rounds. After 2-rounds, move to the next circuit.
Circuit #1
-Reverse Alternating Lunges: 30-seconds

-Pushups: 30-seconds
-Plank w/ shoulder Taps: 30-seconds
-Ice-Skaters
Rest 30-seconds and repeat ONE more time then move to circuit #2…
Circuit #2
-Alternating Hand Grip Pushups: 30-seconds
-Bodyweight Squats: 30-seconds
-Hip Raises: 30-seconds
-Outside Mountain Climbers: 30-seconds
Rest 30-seconds and repeat ONE more time…


Circuit #1
Prisoner Squats: 20 seconds (OR 15-20 reps)
Pushups or Knee Pushups: 20 seconds (OR 15-20 reps)
Split Squat: 20 seconds each side (OR 10-12 reps on each side)
Sprints in Place: Push until you feel you start slowing down (Goal: 15+ seconds)

Rest no more than 90 seconds and repeat 3 times


All you will need is an interval timer set at 30 seconds ON, with a 5-7 second transition period. Once you have that set, you will move from one exercise to the next below:

Circuit #1:
-DB Flat Chest Press
-Pushups
-Goblet Squat
-Squat Jumps
-Burpees
-Hanging Leg Raises 
Rest ONE Interval (30 seconds) and Repeat THREE total times!

After circuit #1, rest as long as needed and complete circuit #2:

Circuit #2:
-Spiderman Pushups or Spiderman Climbs: 30 seconds
-Jump Lunges: 30 seconds
-Ab Wheel Rollout or Hand Walk Out: 30 seconds
-Sprints in Place or on Treadmill or Outdoors: 60 seconds

Rest ONE Interval (30 seconds) and Repeat THREE total times!

After circuit #2, rest as long as needed and complete the finisher:


Finisher:
-Burpees: AMRAP in 3-minutes! (AMRAP = As many reps as possible.)


THE WORKOUT

Exercise                                          Reps
Jump Squat                                       10
Lying Leg Raise                               20
Alternating Lunge                             10 (each leg)
Side Plank Raise                              10 (each side)
Mountain Climber                             20 touches
Crunch                                                20
--Repeat entire circuit five times.
--No rest between exercises or circuits.
--You may use dumbbells on the lunges, if desired.

Tiffany's HIIT



Set your gymboss timer for: 30 seconds WORK, 10 seconds REST. This circuit consists of 7 different exercises. Perform the circuit 4 times, which takes ~20 minutes.


  1. Jump Rope (High Step)
  2. Pike Push-Ups
  3. Jump Rope (High Step)
  4. Triceps Dips (using the the bed/table)
  5. Jump Rope (High Step)
  6. Fancy Crunches
  7. Jump Rope (High Step)

T

Tiffany's HIIT

30 seconds – ski Abs
50 seconds – down, down up, up with isometric dumbbell shoulder hold

30 seconds – ski abs
50 seconds – 8 push ups + plank walk 2 (back)

30 seconds – ski abs
50 seconds – squat with lat to front raise

30 seconds – ski abs
50 seconds – Bent over 3ct. tricep extension hold

30 seconds – ski abs
50 seconds – plank walk out + 2 pushups (back and repeat)

30 seconds – ski abs
50 seconds – plank rows + Plank reverse fly

30 seconds – ski abs
50 seconds – stationary Sumo squat with curl

30 seconds – ski abs
50 seonds – REST then repeat!

600 REP Challenge

The great thing about this workout is that it can be done with just a set of dumbbells and can be performed from the privacy of your own home.
VIDEO: https://www.youtube.com/watch?v=V4_HxbFlvj8&app=desktop


Lateral Raises 10 Reps
Triceps Kickbacks 10 Reps
Bicep Curls 10 Reps
Dumbbell Press 10 Reps
Bent Rows 10 Reps
Squats 10 Reps
Rest 1 Minute
Repeat x 10



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