Summer is Ending; Workouts Beginning

So, summer is a busy time of year, and it can be hard to stay on a workout regimen, but now that it is winding down, it is time to get back in the swing of things. I have found a circuit that is good to ease back into working out again if you did take some time off. It combines lifting and cardio, which I like, and can be modified to conform to your level of fitness. It focuses mainly on the arms and, when pushed, I felt the burn for a few days.

Strong Arms and Cardio

Start with 3-minute cardio. I ran on the treadmill, but if you don’t have one, you can jog in place, do butt-kickers, do high-knees, or jump rope. Just get your heart rate up.

Circuit 1

Goblet Squat with Weight (15 reps)

Back rows (15 reps) [click here]

Bridge with chest press (20 reps) [click here]

Repeat 2x

-3-minute cardio-

Circuit 2

Woodchoppers (12 reps on each side) [click here]

Reverse Fly (15 reps)

Lawnmower (10 reps on each side) [click here]

Repeat 2x

-3-minute cardio-

Circuit 3

Bicep curls (10 reps each arm)

Split Squat with Overhead Press (10 reps on each side)

Overhead Triceps Press (20 reps) [click here]

Repeat 2x

-3-minute cardio-

So, I used 10-pound dumbbells for these exercises, but if you want to use smaller or larger ones, that is up to you. Just make sure that whatever you do, you are able to keep good form throughout the workout. You might have to use different weights depending on the movement, and that is okay. You can also take a one-minute break between the circuits if you need to. There are many different things you can do to make this workout fit your needs and it is something that I have incorporated into my weekly routine.

Photo by Pixabay on


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