This strength workout was probably the toughest workout that I’ve done with my trainer. Especially the sled pushes – I threw up a little in my mouth and my heart rate was sky high. Despite the pain, it was fun and worth it! Get going! Get Strong!
Circuit Training for a strength workout
Repeat each of the exercises 3 times in the order below or break into groups of 3 and repeat by 3 times, this can make it easier to remember what exercise you’re up to. Otherwise, just subscribe to download this workout in our FREE pretty printable and you can follow it! Don’t have a gym to go to? Utilise this free guest pass from Fitness First.
1. Step up to Push up x 20
1. Step up onto the box then step down and place your hands on the ground.
2. Step your feet back so your body is in a push up position, with your shoulders over your hands.
3. Complete a push up, stand up and repeat 20 times.
2. Assisted Chin Ups x 10
1. Loop an exercise band (NB: the thicker it is the more support it will give you) around the bar and pull one end through the other band, until it holds tightly to the bar.
2. With an underhand grip on the bar (hands in alignment with your shoulders), place your foot in the band and hang at arms length.
3. Perform chin-up by pulling your collar bone to the bar by pulling your upper arms down whilst keeping your chest out and squeezing your shoulder blades together.
4. Release slowly to lower your body down. Repeat x 10.
3. Ring Row x 15
1. Set the rings to hip height.
2. Grip the rings and lower yourself down and back until your arms are straight.
3. Keep your body straight and pull your chest up towards the rings as high as you can, rotating the rings to face your gripped palm upwards by the time you reach the top.
4. Pause briefly at the top and then slowly lower yourself back down to the starting position.
5. Repeat 15 times.
4. Sled Push – weighted variations
1. Load the sled with 30kg push back and forth the run.
2. Reduce the weight plates to 20kg and push back and forth.
3. Reduce the additional weight plates to 10kg and push back and forth.
NB: the sled itself is 60kg so this weight alone is a good starting weight if you’re a beginner.
5. Barbell Romanian Dead Lift x 10
1. Assume standing set up posture with deep hip / shoulder width apart and toes turned out. Stand behind the BB. 2. Unlock the knees then bend down to grip the bar by leaning forward at the hips and bending the knees.
3. Grip the bar shoulder width apart using an overhand grip.
4. Before lifting, check that the back is straight and the shoulder are forward of the body.
5. Push through the heels as you pull the bar up your shins keeping the knees over the feet.
6. As the bar passes the knees, start to drive the hips forward until both the hips and knees are extended and you are standing straight.
7. Keep the arms and back straight throughout the movement and on standing, pull should back slightly.
8. To lower the bar, ensure the knees are unlocked then lead forward at the hips and bend the knees.
9. Keep the bar close to the legs and lower to just above the ground. Then lift again.
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