Do-Work Full Body Circuit

Do-Work Abs Circuit
November 19, 2016
Week 1 Workout 7: Full Body Burnout
November 19, 2016
Do-Work Abs Circuit
November 19, 2016
Week 1 Workout 7: Full Body Burnout
November 19, 2016

Do-Work Full Body Circuit

Group Training

Try this Do-Workout full body circuit at home to pump up your metabolism, torch calories,  and build muscle!

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 Beginner
Pushups on Knees

 1 set x 45 reps

Pushup on knees up

Option: diamond push up on knees

Pushup on knees down

Option: diamond push up on knees

 Advanced
Standard Pushups

 1 set x 45 reps Standard Pushup

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Beginner
Crunches
1 set x 45 reps

Crunch 1

Tip: put feet under bed or other heavy furniture for stability

Crunch 2

Tip: put feet under bed or other heavy furniture for stability

Intermediate
V Sit-ups
1 set x 45 reps V situp 1 V situp 2
Advanced
Rocky Sit-ups
1 set x 45 reps Rocky situp 1 Rocky situp 2

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Beginner
Glute Raises
1 set x 45 reps Glute raises down Glute Raises up
Intermediate
Good Mornings
1 set x 45 reps Good morning 1 Good Morning 2
Advanced
Olympic Bars
1 set x 45 reps

Olympic bar 1

Options:
Body-weight or Dumbbells

Olympic bar 2

Options:
Body-weight or Dumbbells

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Beginner
Bench / Chair Squats
1 set x 45 reps  Chair squat  Chair squat 2
Intermediate
Air Squats
1 set x 45 reps Air squat down Air Squat up
Advanced
Jump Squats
1 set x 45 reps

Air squat down

Option: add dumbbells for extra challenge

Jump Squat up

Option: add dumbbells for extra challenge

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Beginner
Bent Legs Dips
1 set x 45 reps Bent legs dips Bent legs dips down
Intermediate
Straight Legs Dips
1 set x 45 reps

Straight legs dips up

Option: add resistance band on legs for more challenge

Straight legs dips down

Option: add resistance band on legs for more challenge

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Beginner
Wall Angels
1 set x 45 reps

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Option: add dumbbells for more challenge

Wall angel up

Option: add dumbbells for more challenge

Intermediate
Wall Angels & Wall Sits
1 set x 45 reps
Advanced
Squat & Press
1 set x 45 reps

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Walk or Jog Outdoors
Treadmill (if equipped)
15 – 60mins

 

Noah
Noah
In my work and personal life I live by the motto “do work, feel good”, and I wish to share it with you to improve both of your physical and mental strength. I have been working with a diverse range of clients in Renton and Seattle area for more than 8 years. I have had clients with amazing transformations and took their fitness to the next level. Before sharing my enthusiasm in fitness with others, I have been an athlete in football, basketball, rugby, and track. I have also won several titles in men’s physique competitions, and currently model for Nike. You will be my focus when training with me. I will hold you accountable and we will do work! I will support you through your fitness journey. I will pair many training concepts with your session to make it constantly challenging and fun. You will be stronger, physically and mentally. Certifications: NASM, ACE, NFPT. For better guidance contact me: Noah Bartholomew 425.591.3050 noah@doworkseattle.com Performance Coach