This week I’m sharing one of my favourite circuit workouts and I’m focusing on nailing lunch with a recipe.
For this workout I’ve used a 15kg bar but substitute this for a pair of dumbbells if you like.
If you prefer a homebased workout get creative with what you have at home, consider using a couple of one-litre water bottles. I regularly find myself doing a quick circuit at home when I can’t make it to the gym.
I love to mix up my training and am always on the hunt for new and challenging workouts. This arm workout is a toughie but is great to build up muscle and strength in your upper body.
I train with a couple of friends and we love this circuit to give our arms a good burn!
Super Circuit: Exercise 1Bent over row:
Take an overhand grip on the barbell (palms in towards you), bend at the knees and bring your torso forward. Aiming to keep your spine flat and head up.
Lift the barbell towards you, keeping the elbows close.
At the top, squeeze between the shoulder blades and hold for a brief pause (count to two).
Slowly lower the barbell back to the starting position.
* This exercise is not recommended for people with back problems.
Exercise 2 Straight/ upright row
Hold the barbell with a grip that is a little narrower than shoulder width apart. Again use an overhand grip where your palms face in towards your body. The bar should rest on your thighs.
Keep a slight bend in elbows and keep your back straight
Raise elbows up towards ceiling and out to the side. You want a straight line from your shoulder out to your elbow.
Keep the bar close to your body as you raise it and continue until it nearly touches your chin.
Stop at the top momentarily before slowly lowering down to the start position.
Exercise 3 Overhead press:
Hold the barbell with a grip that is a little narrower than shoulderwidth apart. An overhand grip is best.
Place the barbell so it rests on your shoulders with your elbows high and close to your body.
Bend your knees slightly and push through the heels as you press the bar overhead.
Aim to repeat each of these exercises X10 reps. Repeat the circuit three times.
Take one minute recovery between each circuit.
The most important thing to remember when doing these circuits is that form is key. Be familiar with the exercises and perform them safely to avoid injury and to get the most from your efforts. Be cautious as well with the weight used; in case of doubt, use less weight rather than more.
It’s also vital to breathe. Breathe through the movement instead of holding your breath as this can create unwanted tension. Breathing out on the hard part is generally recommended.
Tally rye is a personal trainer and co- founder of the Girl Gains movement. I love her balanced approach to food and exercise and especially like following her ongoing #BestMe journey. Take a look at her account for some great gym and home-based workout ideas @Tallyrye