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Four Exercise Total-Body Gym Workout

December 23, 2014

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quick-total-body-gym-circuit-workout-4-exercise-tone-and-tighten

If you’re anything like me, time is really hard to come by! I’m always trying to maximize every minute of my day; especially those that I get in the gym! The other day, I was due for a good shoulder workout. Wanting to maximize my time I decided on four shoulder exercises with a total body twist (as irony would have it, I ended up feeling this one a lot more in my legs!). So here it is – a killer total body workout that was originally intended to be an awesome shoulder day!

You can shred through this workout in a hurry because it’s in two great circuits. You will perform circuit one A – B – A – B, etc. until you have completed four sets of the exercises. Then move on to circuit two which is performed in the same way.

Warm-up: whenever I’m doing any type of upper body workout, I typically go for warm-ups that somehow involve my arms. The elliptical trainer and row machine are two of my favorites.

The workout

picture divider tone and tighten

Circuit 1

Thrusters

Combining squats and militaries; this is one of my favorites. Dumbbells or barbell.

10 reps

Kettle bell swings

kettle bell swing

Keep your back straight, get your thighs to parallel, and explode through the motion to swing the bell over your head.

10 reps

Repeat Circuit 1 four times and then move on to Circuit 2

picture divider tone and tighten

Circuit 2

Hang clean
hang clean
Hold a barbell at knee level with your knees bent and your back straight. Pull the bar up to shoulder height and drop underneath it.

10 reps

Wall ball
wall ball
Hold a medicine ball (soft ones work better) in front of you at chest height. From a squatted position, throw the ball as high up on the wall as you can.

10 reps

Repeat Circuit 2 four times

picture divider tone and tighten

Congratulations! You probably noticed that these four exercises are very similar moves; what changes are the weights as well as the speed and direction in which their lifted. This adds just enough variety so as not to overwork your muscles, but to really get them burning!

Looking for more great gym workouts? Tone and tighten has you covered.
Click this link to be taken to all of our gym workouts!

Make it happen

Jared

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Filed Under: Circuit Workout, Core Strength, Exercise, Fitness, Gym Workout, Muscles, Strength Training, Weights, Workout • Tagged With: circuit, exercise, fitness, gym, strength, strength training, total body, workout

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Hi, I’m Jared

 

I am a Doctor of Physical Therapy who specializes in exercise prescription. I love being active and love seeing my patients become more active and get into shape. I thought that this would be a good place to share my workouts and ideas with others.

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