Weightlifting Transformation Journal
Lite Workout 50: Full Body
Circuit
Perform each of the three exercises below consecutively, then rest for 30-60 seconds.
Repeat this sequence until you complete 2-3 total circuits.
1. Begin standing with your feet together and your arms at your sides.
2. In one motion, jump both feet out to the sides and simultaneously raise both arms overhead.
3. Return to the starting position by jumping your feet back together and lowering your arms to your sides.
1. Stand with your feet shoulder-width apart, hands at your sides, on your hips, or clasped in front of your chest.
2. Take a big step forward with your right foot and lower your body until your right thigh is parallel to the ground, and your knee is directly above your ankle.
3. Push through your right heel and step back to the starting position.
4. Repeat the movement, this time stepping forward with your left foot.
5. Continue to alternate between legs for the desired number of reps.
1. Lie on your back with your arms and legs spread out, forming a star shape.
2. Engage your core and simultaneously lift your right arm and left leg, bringing them towards each other and meeting over your midline.
3. Lower your right arm and left leg back to the starting position and repeat on the other side, lifting your left arm and right leg.
4. Continue alternating sides, maintaining control and stability throughout the movement.
1. Grab a towel, t-shirt, band, or any sturdy, lightly-stretchable object you can pull apart without ripping. Try to rip the object apart with both hands.
2. As you maintain tension, keep your arms straight and raise your hands up in front of your body all the way overhead.
3. Reverse the movement, still maintaining tension, until your hands lower to the starting position.
4. Repeat for the desired number of repetitions, maintaining tension throughout.
1. Start in a plank position with your hands placed slightly wider than shoulder-width apart and your feet together or hip-width apart.
2. Lower your body down towards the ground by bending your elbows and keeping your core engaged. Keep your body in a straight line.
3. Push your body back up to the starting position by straightening your arms.
4. Repeat the movement for the desired number of repetitions.
1. Begin by standing tall with your feet hip-width apart.
2. Raise your right knee up towards your chest, while simultaneously lifting your left arm up towards the ceiling.
3. Lower your right leg and repeat the movement with your left leg, while raising your right arm up towards the ceiling.
4. Continue alternating legs and arms, moving at a quick pace.
1. Start in high plank position, keeping your core engaged.
2. Jump your feet toward your hands, creating a squat position.
3. Jump from this position, arms in the air.
4. Land softly and return to plank position.
5. Repeat for desired number of reps.
6. To make the exercise harder, add a push-up when in the plank position or a jump squat when standing up.
7. To modify, step your legs toward your hands and stand up, removing the jumps.
1. Lie on your back with your knees bent and your hands lightly touching the sides of your head. Lift your feet off the ground and bring your knees towards your chest.
2. Straighten your left leg while simultaneously rotating your torso, bringing your left elbow towards your right knee. Keep your shoulder blades off the ground.
3. Return to the starting position and repeat on the other side, straightening your right leg while bringing your right elbow towards your left knee.
4. Continue alternating sides in a fluid and controlled motion.
5. Complete the desired number of reps or time, then release your head, neck, and shoulders back to the ground, and lower your legs back to the starting position.