Workout Reboot - Set Goals. Smash Them
Fitness Magazine|January - February 2019

A New Year calls for a new, fresh approach to training. Take your weight training workout outdoors for a change of scenery and renewed motivation to push your limits.

Grab a set of dumbbells that will be heavy enough to challenge you, head outdoors and get lifting!

Dumbbell circuits are a great way to structure your workouts because you can work according to volume with a target number of reps, or you can work based on time intervals. In this full-body dumbbell circuit, we’re going to combine both to mix it up a bit.

Ashley Wiens is an IFBB Figure Pro, personal trainer and nutritional professional.

What led you to your fitness-focused lifestyle?

I’ve always been passionate about health and fitness. I’ve played sports my entire life, including college basketball at the Division 1 level. I have a degree in Food and Nutritional Sciences with my concentration in Dietetics from Colorado State University. A knee injury is what got me interested in competing and opened the door to my passion and profession in the health and fitness industry

How do you prefer to structure weekly workouts for your clients?

I structure workouts on an individual basis. Not every client has the same schedule, availability or skill level, so I structure a client’s workout based on their individual goals, the time they have available and the forms of training they enjoy most. I’m a big believer that there will be more adherence by a client following a plan if they like the majority of what they are doing, and it fits into their schedule and lifestyle.

Try this workout

This workout cycles through several circuit repeats. Each time, the rep and time format of the circuit changes (the moves within the circuit remains the same).

Round #1: Reps for time – perform 15 reps of each exercise as quickly as possible without sacrificing form.

Round #2: Work out for 60 seconds at each station before moving to the next.

Round #3: Reps for time – perform 20 reps of each exercise as quickly as possible without sacrificing form – try to match your time from circuit #1.

Round #4: Work out for 90 seconds at each station before moving to the next.

THE BASICS:

Perform each rep at a moderately fast tempo without sacrificing form.

Don’t rest for more than 15 seconds between exercise stations.

Complete all the stations, take a longer recovery break at the end of each circuit (60-90 seconds) then move on to the next round.

The circuit

Station #1: Bent-over DB rows

Station #2: Alternating DB bicep curl / cross body hammer curl

Station #3: Clapping pushup Station #4: Standing shoulder presses

Station #5: Standing tricep overhead extensions

Station #6: Finisher: Single arm clean and press

STATION #1

Bent-over dumbbell rows

Stand upright holding a dumbbell in each hand at your sides and a slight bend in your knees. Flex your hips to tilt your torso forward at 45-60 degrees and let your arms hang down. Pull the dumbbells from the fully extended hanging position to your upper waist or lower chest. Return your arms to the fully extended position and repeat.

STATION #2

Alternating DB curls

Stand upright holding dumbbells in either hand by your sides with your palms facing in and your arms straight. Raise one dumbbell and rotate the forearm until your palm faces your shoulder. Return to the starting position and repeat with the opposite arm.

Cross over DB curls

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