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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.) 

Circuit 1

Squat to Alternating Snatch x 12 total

Push up to Weighted T Rotation x 10 total

Renegade Row x 16 total

Squat Pick Up, Put Down, Jump 30sec

Complete 3x's

Circuit 2

Wall Sit w Curl Press x 12

Russian Twists x 20 total

Sumo Squat with Bicep Curl at Bottom x 10

Mountain Climber 30sec 

Complete 3x's 

Circuit 3

Right Uneven Squat to Side Bend x 10

Left Uneven Squat to Side Bend x 10

Wall Squat Jumps 30sec 

Kneeling Hip Press w Alternating Forward and Lateral Raise x 16 total

Right Arm Plank Hold 20sec

Left Arm Plank Hold 20sec

Complete 3x's

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