Lacey Stone’s Simple Circuit Workout #3 for Gym Newbies

Welcome back, Team! We are in our third week of Simple Circuit Workouts for Gym Newbies. Are you feeling stronger, or what?

If you haven’t you checked out Simple Circuit Workout #1 and Simple Circuit Workout #2, do it now. These Simple Circuit Workouts build on each other for best results. Ready for this week’s circuit? Do Simple Circuit Workout #3, three times in a week before proceeding to the fourth (and final!) week, OK? 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 #3, 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 final two weeks, Team. I’m going to deliver one more Simple Circuit Workout after this to finish out the month together, but first, here’s Simple Circuit Workout #3.  This workout will take about 18 to 19 minutes to complete. 18-19mins.

Get through this week, and there’s only one week left! Happy sweating!

Ready. Set. Go: Simple Circuit Workout #3!

Incline Push-Up

Using a Bench
12 Reps — works your chest and shoulders

• Face the bench and place each hand on the elevated platform, shoulder-width distance apart.
• Keep your hips in line with your back, shoulders, and neck.
• Your arms should be perpendicular to your body as you bend at your elbows and lower your chest to the bench.
• Press your upper body back to that first position. That’s 1 rep.

Squat

Using a Dumbbell
15 Reps — works your butt and legs

• Stand with your feet slightly wider than shoulder-width distance apart.
• Your hips should be stacked over your knees, and your knees over your ankles.
• Maintain a neutral spine and roll your shoulders back.
• Send your hips backwards as the knees begin to bend.
• Keep your chest and shoulders upright and stick your butt out with your head facing forward.
• Squat down as far as you can with your hips below your knees (or as close as possible).
• Using your core shift your bodyweight to your heels and push back up into standing position. That’s 1 rep.

Standing Dumbbell Row

15 Reps — works your back and shoulders

• Pick up a dumbbell in each hand, palms facing your torso.
• With a slight bend in the knee, lean forward from your hips making your chest parallel to the ground.
• Stick your butt out while you push your chest forward keeping your spine slightly arched towards the floor.
• Keep your arms close to your side and your torso still.
• Pull the weights up to the sides of your chest—concentrate on squeezing your back muscles once your weight gets to your chest.
• Lower the weight down so that your arms are fully extended. That’s 1 rep.

Plank with Leg Lifts

20 Reps (10 on each side) — works your abs and butt

• Plant your hands directly under your shoulders.
• To stabilize, ground your toes into the floor and squeeze your glutes.
• Keep your head in line with the spine by looking at a spot on the floor about a foot beyond your hands.
• Keeping your body straight lift up your right leg by contracting your quads and core muscles
• Pause for a moment then bring your foot back down, and return to a plank position
• Repeat on left side.

Alternating Dumbbell Seated Shoulder Press

Using a Bench
12 Reps — works your shoulders

• Grab a dumbbell in each hand and sit on a bench.
• Hold the dumbbells at shoulder level with your palms facing away.
• Keep your left arm steady and fully extend your right arm up, pushing the right dumbbell directly above your shoulders.
• Pause then lower your right arm back down to shoulder level while keeping your abs tight.
• Repeat on left side. That’s 1 rep.

Single Leg Bicycle

Right side first, then repeat on the left side
15 Reps on each side — works your abs

• Begin by lying on the floor.
• Place both hands behind your head and interlock your fingers.
• Raise your right leg so it’s hovering off the ground, while your left leg is in a bent position with your foot planted on the ground.
• Lift your head up, bring in your right knee, and touch your left elbow to your right knee.
• Keep your abs tight and straighten out your right leg.
• Repeat the same exercise on the opposite side.

Standing Alternating Hammer Curl

12 Reps on each side — works your biceps

• Stand with your torso upright with a dumbbell in each hand.
• Keep your elbows close to your torso and hold each dumbbell at arm’s length.
• Rotate your palms so your hands are facing your torso.
• Hold your upper arm still and curl the right dumbbell forward while contracting your biceps—continue to bring the weight up until your dumbbell is level with your shoulder.
• Pause for a moment and squeeze, then lower your weight down to arm’s length.
• Only your forearm should be moving.
• Repeat on your left side.

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 #3, please spend three to five minutes doing some basic stretches.

Come back next week for your final Simple Circuit workout! (And remember to complete this Simple Circuit Workout #3 three times this week, before I give you your final fitness task.)

 

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