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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.) 


Banded Lateral Step Front Raise x 10 each way

Banded Squat Hold Lateral Hold x 30 seconds

Banded Squat Curl x 15

Banded Bear Plank Glute Pump x 30 seconds

Complete Circuit 3x's 


Weighted Walkout Row Squat x 10

Weighted Squat Pulse x 30 seconds

Alternating Side Lunge to Delt Raise x 10 each leg

Side Plank Wrap Around x 10 each side

Complete Circuit 3x's 


Lateral Step Up Press x 10 each side

Dip Kick x 12

Bicycle Push Press x 30 seconds

Pushup Burpee Box Jump x 30 seconds

Complete Circuit 3x's 

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