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If you only have 20-30min to complete a workout do the first two circuits.  If you have have 45min to 1 hour to workout complete all three circuits provided below!

If you do not have weights thats fine you can do just body weight or you can grab items around the house like laundry detergent, soup cans, books and use those. 

Be creative! 

If you experience any joint pain while completing any of these exercises please modify or eliminate that movement from your circuit.

Follow the directions for each circuit and refer to the video if you need!


(Please check with your physician before partaking in any physical activity.  By doing these exercises you understand that you are doing them voluntarily and at your own risk.  Nashville Personal Training Company will not be liable for any injury, illness, or death related to these workouts and by paying for the program you are releasing NPTC of any liability here then after.) 


Alternating Lunge and Curl x 12

Overhead Halos x 10 alternating directions (clockwise and counter clockwise = 1)

Side Bend Weight Drop Offs x 12 (down and up on both sides = 1)

V Sit Shoulder Press x 15

Complete Circuit 3x's 


Right Leg Sit to Stand x 12

Left Leg Sit to Stand x 12

Chest Press Roll Up x 15

Skull Crusher Leg Drops x 15

Quick Step Ups x 30 seconds

Complete Circuit 3x's 


Deadlift to Row x 12

Right Side Plank Lateral Raise x 10 

Left Side Plank Lateral Raise x 10

Weighted Squat to Lunge x 12 (alternating legs 20 total)

Seated Leg Up and Over x 12 (Over and back = 1)

Complete Circuit 3x's 

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