Tag Archives: circuit workout

WEEKEND WORKOUT – Lunge and Lift

Try this workout this weekend!  Do it at HOME OR AT YOUR GYM!
  • Remember to warm-up & stretch 5 minutes before you begin.
  •  Be sure to use good form with each exercise.
  • Be creative with the resistance… if you don’t have dumbbells, then use something from your home like a gallon of water!  
1. Back Row w/Dumbbell – 30 sec.
2. LUNGE to the next exercise
3. Bench Dips – 30 sec.
4. LUNGE to the next exercise
5. Bicep Curl – 30 sec. 
6. LUNGE to next exercise 
7. Push-Ups – 30 sec.
8.LUNGE to next exercise
9.Squat Jumps – 30 sec.
10. LUNGE to next exercise
11. Up-Right Row w/Kettle Bell – 30 sec.
12. Sprint back to the beginning.
Repeat 3-4 times!

Circuit Workout

Grab your mat, a stability ball, some water and a towel.

Don’t forget to warm-up and stretch – 5 min. – before you begin your workout.

Go straight through the circuit with no rest. 

After the 4 exercises are complete, rest 1 min and repeat the circuit- 4x.

Do one of these 3 workouts 4x a week. 

Alternate the workouts.

It should take about 25 min to complete the workout.

A gentle reminder: if there is one particular routine that you don’t like, it’s probably the one you need to do most often 🙂

Circuit 1:

  • forward lunges (25)
  • push-ups (15)
  • hip lift (25)
  • superman (15)
            repeat 4 times

Circuit 2:

  • body squats w/ calf raise (25)
  • plank on ball (15)
  • jump rope  (with or without an actual jump rope) / jumping jacks (1 min)
  • mountain climber (15)
                repeat4 times

Circuit 3:

  • reverse lunge (25)
  • military march ( 1 min)
  • jump squats (1 min)
  • single leg stretch (30)
                  repeat 4 times

Remember to have good form

engage your core

—don’t lock out your knees— 

—press from your heals—


Have fun!!! 

  • Consult your doctor before starting a new workout routine.
  • Please let me know if you have any questions!

forward lunge from Ashley Benson on Vimeo.

plank on the ball from Ashley Benson on Vimeo.

military march from Ashley Benson on Vimeo.
body squat with calf raise from Ashley Benson on Vimeo.
reverse lunge from Ashley Benson on Vimeo.

hip lift from Ashley Benson on Vimeo.
blog-plank from Ashley Benson on Vimeo.

superman from Ashley Benson on Vimeo.