Dave Hargreaves Personal Training

IIFYM, Flexible Dieting & Personal Training at Doherty's Gym, Brunswick

Dave Hargreaves Personal Training

IIFYM, Flexible Dieting & Personal Training at Doherty's Gym, Brunswick

Indoor home resistance circuit program

Indoor home resistance circuit program

I like to do some circuit training combined with some boxing and kickboxing drills outside on a Saturday afternoon… but the weather was a bit horrible today so I had to come up with something indoors instead! This turned into a good opportunity to use some of my gear that’s been laying dormant for a while now.

Here’s what I came up with, a three part circuit accompanied by Judas Priest’s “Angel Of Retribution” album ;o)

Circuit part 1:

Overhead squats on the bosu, using the medicine ball for extra resistance.

Push ups using the ‘perfect pushup’ handles, with feet on the bosu for increased difficulty.

Latt Pulldown with the resistance bands.

Crunches on the fit ball.

Side Bride Raises (for obliques), with feet on the bosu.

Bulgarian Split Squats, or lunges with the rear foot on the bosu.

Dumbbell Bicep Curls.

Tricep Kickbacks with the resistance bands.

Shoulder Shrugs with the resistance bands.

10 x burpees

Then on to Circuit Part Two:

More Push Ups on the bosu and perfect pushups.

More Bicep Curls.

More Tricep Kickbacks.

More Crunches on the fitball.

Then on to a shoulder circuit for Part 3:

Side Lateral Raise with the resistance bands.

Front Raise with the resistance bands.

Shoulder Press with the resistance bands.

Rear Deltoid Rowing with the resistance bands.

This section is especially tough because it’s ALL shoulders, with no break in between exercises.

Then repeat the whole program!

All in all this was a fun full body workout that really got the heart beating, blood pumping, and sweat flowing! Even on such a cold day as today.

This is the sort of program you can put together for yourself at home, even with out most of the equipment I used. Resistance bands are nice and cheap and easy to get a hold of anyway. For maximum cardiovascular and fat burning effect, move straight from one exercise to the next with as little break as possible.

Turn up the rock & roll and enjoy working out!

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