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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.) 


Weighted Sit to Stand x15

Right Leg Step Back Lunge to Step Up x10

Right Leg Step Hold Pump x 20

Left Leg Step Back Lunge to Step Up x 10

Left Leg Step Hold Pump x 20

Sit to Stand Tuck Jump x 10

Complete Circuit 3x's 


Right Leg Slow Step Up x 10

Right Leg Dip x 10

Left Leg Slow Step Up x 10

Left Leg Dip x 10

Decline deadlift x 10

Quick Step x 30 seconds

Complete Circuit 3x's 


Right Leg Curtsy Dip x 10

Right Leg Hip Thrust x 10

Left Leg Curtsy Dip x 10

Left Leg Hip Thrust x 10

Box Jump x 15

Weighted Hip Thrust x 15

Complete Circuit 3x's 

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