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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

Right Leg Sit to Stand w Left Arm Press x 10

Walking Lunges w Forward Raise x 12 steps

Left Leg Sit to Stand w Right Arm Press x 10

Walking Lunges w Lateral Raise x 12 steps

Complete 3x's

Circuit 2

Right Leg Elevated Hip Bridge w Left Arm Chest Press x 10

Crunch up to Left Leg x 10

Left Leg Elevated Hip Bridge w Right Arm Chest Press x 10

Crunch up to Right Leg x 10

Push Up to Spider x 10 total

Jack Press 30sec

Complete 3x's 

Circuit 3

Right Bicep Hold w Continuous Right Curtsy Lunge x 12

Right Bicep Curl x 10

Left Bicep Hold w Continuous Left Curtsy Lunge x 12

Left Bicep Curl x 10

Sumo Squat w Tricep Extension x 10

Right Leg Burpee w Left Arm Press x 8

Left Leg Burpee w Right Arm Press x 8

Leg Drop Crunch x 10

Complete 3x's 

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