with Personal Trainer Deb Goodge
To Complete Each Circuit:
- Perform Exercises 1, 2 & 3: Perform each exercise for 30 seconds with 10 seconds of rest between movements.
- Repeat: Repeat the entire circuit 3 times.
- Finisher: Complete 1 minute of jump rope or any cardio exercise to elevate heart rate and maximize metabolic output.
Circuit 1
1- Landmine Squat Thruster with Calf Raise
Purpose/Focus: Full body explosive power, coordination; targets quads, core, shoulders, calves.
Start in a standing position with feet hip-width apart holding the landmine bar at your chest. Squat deeply, keeping heels down and torso upright. Explosively drive through the heels, press the bar overhead, and rise onto your toes for a calf raise. Lower the bar to chest level as you descend into the next squat and repeat.
Duration/Rest: 30 seconds of work, 10 seconds rest.
Coaching Tip: Keep your core braced and move fluidly from squat to press. Generate force from the ground up.
2- Single Leg Landmine RDL to Row
Purpose/Focus: Posterior chain strength and balance; targets glutes, hamstrings, core, upper back, and lats.
Stand side-on to the landmine, holding the bar with the inside hand. Hinge at the hips, extending the inside leg back while lowering your torso. At the bottom, perform a row by pulling the bar toward your rib cage. Return to standing by driving through your grounded heel. Continue for 30 seconds. Rest 10 seconds. Switch sides and repeat for 30 seconds.
Coaching Tip: Focus on stability. Control the descent and avoid rotating your torso during the row.
3- Devil Press
Purpose/Focus: High-intensity, full-body conditioning; targets chest, shoulders, core, hamstrings, and cardiovascular endurance.
Begin in a high plank with hands on dumbbells.
Perform a push-up, then jump your feet outside the weights. Swing the dumbbells back between your legs, then drive them overhead in a snatch motion. Return the weights to the ground under control and repeat.
Duration/Rest: 30 seconds work, 10 seconds rest.
Coaching Tip: Move efficiently—keep the spine neutral, and maintain tight form during the transition from ground to overhead.
Finisher
1 minute of jump rope or high-intensity cardio of your choice.
Circuit 2
1- Lateral Lunge to High Row
Purpose/Focus: Lower body strength, lateral stability, and upper back activation; targets quads, glutes, hip adductors, and lats.
Hold a dumbbell in one hand and step laterally into a lunge.
As you push back to standing, perform a high row by pulling the dumbbell to shoulder height, leading with the elbow. Continue for 30 seconds. Rest 10 seconds. Switch sides and repeat for 30 seconds.
Coaching Tip: Keep your chest lifted and drive through the heel for balance and glute engagement.
2- Cross Bench Dumbbell Fly with Alternating Knee Drive
Purpose/Focus: Chest strength, core control, and single-leg coordination; targets pecs, shoulders, abs, and obliques.
Lay your upper back on a bench or riser with hips lifted and dumbbells extended above chest. Lower arms in a fly while keeping a slight bend
in the elbows. As you bring the dumbbells back up, drive one knee to your chest.
Alternate knees with each rep.
Duration/Rest: 30 seconds of work; 10 seconds rest.
Coaching Tip: Focus on timing. Match the knee drive with the top of the fly for maximum core activation.
3- Curtsy Lunge to Lateral Raise
Purpose/Focus: Lower body control with shoulder stability; targets glutes, quads, adductors, and delts.
Step one leg diagonally behind the other into a curtsy lunge. Return to standing, then raise dumbbells to shoulder height. Alternate legs with each rep.
Duration/Rest: 30 seconds work;10 seconds rest.
Coaching Tip: Avoid momentum on the raise—focus on a strict lateral shoulder movement.
Finisher
1 minute of jump rope or high-intensity cardio of your choice.
Circuit 3
1- Elevated Heel Split Squat with Dumbbell Curl
Purpose/Focus: Lower body hypertrophy with arm strength; targets quads, hamstrings, glutes, and biceps.
Assume a split squat stance with back heel elevated. Lower until your back knee nearly touches the floor. Drive through the front heel to stand while curling both dumbbells to shoulder height. Continue for 30 seconds. Rest 10 seconds. Switch sides and repeat for 30 seconds.
Coaching Tip: Keep your torso vertical and avoid swinging the arms—let the biceps do the work.
2- Tall Kneel to Half-Kneeling Front Raise
Purpose/Focus: Mobility, core control, shoulder isolation; targets anterior delts and hip stability.
Start in a tall kneeling position, holding one dumbbell with both hands. Step one foot forward into a half-kneeling position while raising the dumbbell overhead. Lower the dumbbell and return to a tall kneel. Repeat, alternating legs.
Duration/Rest: 30 seconds of work; 10 seconds rest.
Coaching Tip: Engage the glutes and brace your core—aim for a slow, steady raise without leaning.
3- Plank Walks
Purpose/Focus: Core endurance and shoulder stability; targets deep abdominals and upper body control.
Start in a high plank with core engaged. Lower one arm into a forearm plank, then the other. Return to high plank and repeat, alternating your lead arm
each rep.
Duration/Rest: 30 seconds work; 10 seconds rest.
Coaching Tip: Minimize hip sway—imagine balancing a glass of water on your back.
Finisher
1 minute of jump rope or high-intensity cardio of your choice.