I was thrilled by the feedback from last week’s “Where’s the muscle?” post, and I just had to share a new workout with you.
This one is a real challenge and a nice change of pace if you feel stuck in a lifting routine. The rep range—about 12–15 reps—encourages you to lift a bit heavier while still keeping volume high.
I introduced this circuit during a strength class that normally targets a single muscle group for several minutes, so the circuit format was a fresh switch for the group.
Short cardio bursts keep your heart rate elevated throughout the workout. You move from one exercise to the next with no rest between exercises, which maintains intensity; after completing the large circuit, you add a minute of cardio before resting and repeating. Then you finish with a smaller circuit and another minute of cardio before moving into abdominal work. Keeping your heart rate up makes the session more effective—and more demanding.
And yes, it’s fun.
The “BIG” circuit is named for pairing two exercises for the same muscle group before moving on to the next group. When we reach legs, we increase the repetitions to really fatigue and strengthen them.
I’ll definitely teach this class again and plan to do this workout at home. It’s a strong, well-rounded session.
If you have questions about any of the exercises or try the workout yourself, let me know—I’d love to hear what you think.
Are you a fan of circuit workouts?
I am. I also enjoy focusing on a single muscle group for an extended period, like in BodyPump—both approaches have their benefits.
Happy training!
Heather