Friday Energy Dumbbell Circuit! | Powercakes

Happy Friday, friends! How are we doing? Summer is in full swing and I loooove getting in an outdoor workout whenever possible.

If you’re anything like me, sometimes Friday workouts are a little bit harder to get motivated for than a Monday workout. Just me?

To get in some movement, switching it up into something a different may help motivate you to get that workout in!

I’m a big believer in the basic lifting movements with progressive overloading principles always being my go-to’s, but sometimes it’s fun to switch it up with some combo moves.

I threw on my new favorite loose shorts which I originally got for soccer but I love the high waist so you could totally wear these for any workout or run. It was 85 degrees so we’re rockin’ a sports bra and my shoes from last post that I’m still obsessed with! I’ve worn these now to run, train, and work and I love them at all times.

• Set a timer for 30 seconds on and 30 seconds of rest.
• You will complete 5 rounds total of all movements back to back.

30 seconds on/30 seconds off

1. FRONT SQUAT TO ARNOLD PRESS
2. DUMBBELL SWING
3. PLANK ROW INTO TRICEP PUSH UP
4. STRAIGHT ARM SIT UP

Let’s break down this workout!

1. Hold the dumbbells in front of the body, elbows up and core locked in for your squat. From there, come to standing and complete an Arnold Press (rotate the dumbbells as you press overhead and bring them back to your starting point).
2. Hold the top end of the dumbbell and initiate the hips back, keeping chest open, as you swing the dumbbell between the legs. Use the hips to power the dumbbell back in front of you and squeeze the glutes at the top.
3. In a plank position, row the dumbbells one at a time back towards your hip, keeping your hips as still as possible and core locked in. Add in an optional tricep push up keeping elbows tucked to the body. You can also modify by coming to the front of the thighs for the push up.
4. Start on your back with your arms and dumbbell extended straight up. Use your core to initiate the sit up but keeping your shoulders locked in and finishing with the biceps by your ear at the top of the movement. Keep your spine nice and stacked at the top of the movement. Control on the way down.

Let me know if you give this a try!!

Be true to you,

xo Kasey