Weekly Workout Routine: Free workout Routines & Circuit Training Routines – Explained

Weekly Workout Routine with Sandbags, resistance bands, jump ropes, trx and much more

Are you ready for our new exciting Weekly Workout Routine? This full body workout will challenge your fitness level and is a great way to evaluate your current fitness level. It also involves various exercise equipment such as yoga mat, jump rope, sandbag, and TRX etc. Grab a friend or two, motivate and challenge each other to be slimmer, stronger and healthier. We highly recommend watching the exercise explanation video first, since this Circuit Training Routines involve a lot of different equipment.

Join Michael, Andrea and our new girl Talia by Watching the Free Video Below:
This is a 3 round fun Free Workout Routines. Make sure to read the body weight exercise section in this blog post if you do not have certain equipment.

Get the Equipment Needed for This Weekly Workout Routine:
The following are either the same or top rated equivalents of the equipment used in this free workout video.

Thank you for ordering through the links above to help support our mission to help 1,000,000 people get slim, strong and healthy.


Summary Of Today’s Weekly Workout Routine:
Today’s Routine will involve 3 round training with 6 exercises, and active sports and active stretching. Feel free to pause the video and watch it again if you did not understand the exercise completely.

Timer Setting
Warm-Up: 15-20 Minutes
Exercise: 50 seconds each
Rest Between Exercises : 10 Seconds
Cool-Down Stretching: 5-15 Minutes

Note: when exercising with more than one person, the rest times can be adjusted since the changing equipment process may take awhile. Moreover, take into account your personal fitness levels and if you find the exercise too intense, or find yourself short of breath, feel absolutely free to pause the video and take extra seconds off between exercises.

Explanation of Exercises
It is highly recommended that you watch the following video for detailed instructions on how to perform the exercises which would improve safety and effectiveness of the workout.

Full Circuit:

  • Warm-up:
    • Lubricate your feet  by rotating them one by one.
    • Rotate your knees and hips
    • Salsa Dance and hops
    • Side to Side steps and high knee side steps
    • Jump rope or jump between an equalizer
    • Front, side, and back salsa steps
    • Jogging in place, you can also have fun and play tag if you have enough people
  • Circuit
    • Round 1:
      • Exercise 1:  (Men) Resistance Band Curls; (Women) High Knees with Equalizer or Sandbag
      • Exercise 2: (Men) Resistance Band Pushups; (Women) Burpees to Jump with Equalizer or Sandbag
      • Exercise 3: (Men) TRX Pull-ups; (Women) Skippy, Sprawl, Knee Kicks
      • Exercise 4: (Men) TRX Dips; (Women) 360 Degree Kick Defense on Yoga Mat
      • Exercise 5: (Men) Sandbag Bentover Rows; (Women) TRX One Arm to Pull Up
      • Exercise 6: (Men) Sandbag Curls; (Women) TRX Leg Bicycles
      • Active Sport: (Men & Women) Stress drills-Kicking and Punching;
      • Active Yoga Stretching (Men & Women Same):
        1)  Arms out like airplanes and up to touch, jump back, push up, upward dog to downward dog
        2) Turn to the side, Arm up, hold, pushup, back down to downward dog, jump feet forward, arms in wings, stand up.
        3) Repeat
    • Round 2:
      • Exercise 1:  (Men) Resistance Band Curls; (Women) High Knees with Equalizer or Sandbag
      • Exercise 2: (Men) Resistance Band Pushups; (Women) Burpees to Jump with Equalizer or Sandbag
      • Exercise 3: (Men) TRX Pull-ups; (Women) Skippy, Sprawl, Knee Kicks
      • Exercise 4: (Men) Dips on Equalizers; (Women) 360 Degree Kick Defense on Yoga Mat
      • Exercise 5: (Men) Sandbag Bentover Rows; (Women) TRX One Arm to Pull Up
      • Exercise 6: (Men) Sandbag Curls; (Women) TRX Leg Bicycles
      • Active Sport: (Men & Women) Stress drills-Kicking and Punching;
      • Active Yoga Stretching (Men & Women Same):
        1)  Arms out like airplanes and up to touch, jump back, push up, upward dog to downward dog
        2) Turn to the side, Arm up, hold, pushup, back down to downward dog, jump feet forward, arms in wings, stand up.
        3) Repeat
    • Round 3:
      • Exercise 1:  (Men) Resistance Band Curls; (Women) High Knees with Equalizer or Sandbag
      • Exercise 2: (Men) Resistance Band Pushups; (Women) Burpees to Jump with Equalizer or Sandbag
      • Exercise 3: (Men) TRX Pull-ups; (Women) Skippy, Sprawl, Knee Kicks
      • Exercise 4: (Men) Dips on Equalizers; (Women) 360 Degree Kick Defense on Yoga Mat
      • Exercise 5: (Men) Sandbag Bentover Rows; (Women) TRX One Arm to Pull Up
      • Exercise 6: (Men) Sandbag Curls; (Women) TRX Leg Bicycles
      • Active Sport: (Men & Women) Stress drills-Kicking and Punching;
      • Active Yoga Stretching (Men & Women Same):
        1)  Arms out like airplanes and up to touch, jump back, push up, upward dog to downward dog
        2) Turn to the side, Arm up, hold, pushup, back down to downward dog, Step through to pigeon, arms up, and forward then jump up
        3) Repeat
  • Cool-down Stretching (Men & Women)
    • On your knees, lean back, come forward.
    • On your back, roll your feet back over your head.
    • Put your legs up, one knee down, switch leg, and Knees down and up 10 times
    • Come forward, touch far, roll back, touch, roll back and repeat.
    • On your back, legs up 45, point left front and right
    • Lay on your back, relax, breath in deep and out.

Alternative Exercises:
(Straight from the desk of Coach Michael: “I’ve tried and it is exceptionally hard to get the best results without equipment.  One of many reasons is that the body is going to respond best to various stresses on one’s muscles. Plus, strength and toning are 2 important aspects of overall fitness, with flexibility and coordination additional very important qualities.  Equipment helps achieve the fastest results in the least amount of time and everything you see us using has benefits, and that’s why we use it and recommend it to our students and to you.)

  • Exercise 1:  (Men) Resistance Band Curls – Use a dumbbell set or lift a heavy enough objects around your house; (Women) High Knees with Equalizer or Sandbag – Can be done without equipment
  • Exercise 2: (Men) Resistance Band Pushups – Regular Pushups; (Women) Burpees to Jump with Equalizer or Sandbag – Can be done without equipment
  • Exercise 3: (Men) TRX Pull-ups – Grab on to a strong bar or a ledge; (Women) Skippy, Sprawl, Knee Kicks – Can be done without Equipment
  • Exercise 4: (Men) Dips on Equalizers – Find two stable chairs or desks that you can put arms on; (Women) 360 Degree Kick Defense on Yoga Mat – Can be done without equipment
  • Exercise 5: (Men) Sandbag Bentover Rows – use a dumbbell or a stool chair; (Women) TRX One Arm to Pull Up – Instead of using the TRX, Sit down and up and jump and repeat
  • Exercise 6: (Men) Sandbag Curls – Use a dumbbell set or lift a heavy enough objects around your house; (Women) TRX Leg Bicycles – put  a leg on a chair, or a sofa that is stable
  • Active Sport: (Men) Intensity Punching – shadow boxing ; (Women) Intensity Kicking – shadow kicking
  • Active Sport: (Men & Women) Stress drills-Kicking and Punching – If you do not have an equipment or a partner, shadow boxing and kicking will do

Get the Equipment Needed for This Workout Routine:
The following are either the same or top rated equivalents of the equipment used in this free workout video.

Thank you for ordering through the links above to help support our mission to help 1,000,000 people get slim, strong and healthy.

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