Lacey Stone’s Simple Circuit Workout #2 for Gym Newbies

Welcome to Simple Circuit Workout #2! If you haven’t conquered Simple Circuit Workout #1 yet, head over there now, since the workouts in my 4-week series build on each. If you’ve done Fitbit Flex Workout #1 three times in a week, you’re ready to move on to Simple Circuit Workout #2. Still with me? Let’s go!

Tips to Get Started

These gym moves are part of a circuit that you’ll be looping, which means you’ll do all seven of the exercises and then repeat them all again in the same order one more time. After the first circuit, I’d like to you to rest for one to two minutes max before going back to do the second circuit. Before you begin Simple Circuit Workout #2, do a light jog on the treadmill for two to three minutes to warm up.

For all exercises use a weight that’s heavy enough so that by the second set you feel like you might not be able to lift the weight for the last reps. In the pictures, I’m lifting weights that work for me. I recommend that you lift heavier for fastest results. However, form is king, so please don’t get overly ambitious.

Stick with me for the next three weeks! I’m going to deliver a new workout to you next week that will help your reach your fitness goals! This second workout will take about 16 to 17 minutes.

Ready. Set. Go: Simple Circuit Workout #2!

Decline Push Up

12 Reps — works your chest

• Start in a plank position and elevate your lower body by putting your feet on a box or bench.
• Lower down until your chest nearly touches the floor.
• Press your upper body back to that first plank position.
• Pause at the top then lower yourself down again. That’s 1 rep.

Leg Extension

Using a leg extension machine
12 Reps — works mainly your quads

• Adjust the pad on the machine so your legs form a 90-degree angle between the lower and upper leg.
• Using your quads, extend your legs so they are straight out in front of you
• Pause for a moment then slowly lower the weight back down to the original 90-degree position. That’s 1 rep.

Leg Curl

Using a seated leg curl machine
12 Reps — works mainly your hamstrings

• Sit down on the machine and make sure your back is supported.
• Place the back of your lower legs on the pads and secure the lap pad against your thighs- just above the knees.
• Grab the handles on both sides with your hands and point your toes forward to ensure that your legs are completely straight.
• Now that you’re in starting position, pull the bar behind your legs as far towards your thighs as possible by flexing at the knee
• Keep your torso still at all times, and pause.
• Slowly return to start position. That’s 1 rep.

Seated Cable Row, Reverse Grip

Using a low pulley rowing machine and V-bar
12 Reps — works your back

• Sit down on the machine and place your feet in front of you on a platform. Bend your knees slightly so your legs don’t lock.
• Keep the natural alignment of your back and grab the handles.
• With your arms extended pull back the V-bar until your torso is at a 90-degree angle from your legs. You should feel a slight arch in your back and a nice stretch in your lats.
• Keep your torso still and pull the handles back towards you, while keeping your arms close to you, until you touch your abdominals.
• Squeeze your back muscles hard and hold that contraction for a second, then slowly go back to starting position. That’s 1 rep.

Side Plank

works your obliques and core

• Lie on your right side with your legs straight.
• Rise up by propping yourself up with your right forearm, so your body makes one straight diagonal line.
• Place your left hand on your hip and hold for 30 seconds.
• Make sure your hips stay lifted and your body is straight.
• Repeat on the left side.

Seated Dumbbell Shoulder Press

12 Reps — works your shoulders

• Grab a dumbbell in each hand and sit on a bench with back support.
• Place the dumbbells on top of your thighs.
• Raise the dumbbells to shoulder height one at a time, making sure your wrists are rotated so that your palms are facing forward.
• Push the dumbbells upward until your arms are straight.
• Then slowly lower the weights back down to your shoulders. That’s 1 rep.

Tricep Rope Extension

Using the rope attachment on a pulley machine
12 Reps — works your triceps

• Stand facing the rope on the pulley equipment.
• Hold the rope on each side with your palms facing the ground.
• Pull the rope down until your arms are fully extended.
• Pause and contract your tricep muscle.
• Slowly let your arms rise until they reach your chest level.

Repeat!

Take a short break (1 to 2 minutes) and repeat this series of seven exercise one more time through.

2nd round complete—congratulations! Now that you’re done with Simple Circuit Workout #2, please spend three to five minutes doing some basic stretches.

Do my Simple Circuit Workout #2 three times this week. And be sure to come back next week for a fresh workout designed by me. Happy sweating!

 

Questions? Comments? Tweet your thoughts to @LaceyStoneFit and join the conversation below!