Strength Training Circuit 1

At Results Driven, our first recommendation for meeting any fitness goal is resistance training. This style of exercise combines appropriate “weight lifting” movements to engage as many joints and muscles as possible. Using this approach burns more calories than any treadmill, in less time, and encouraging the person to build a stronger body. 

In our small group training, we combine one upper body and lower body movement, combined with a recovery or core exercise. Members perform this circuit for 10 minutes and are asked to follow either their MyZone Heart Rate Monitor or their breath to determine rest. Working yourself to a pant has it’s place, but when you’re trying to focus on learning a skill or lifting something heavy, having a steady heartbeat is optimal.

 
 
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Kettlebell Deadlift

1… To start, stand over the object. Feet are slightly wider than hips and your toes are turned out.

2… Keeping your spine neutral, guide your butt back for the wall behind you to create tension through your butt and hamstrings.

3… Find your grip and pack your shoulders away from your ears.

4… Once you're set, push your feet through the floor to stand. Get tall. Lock out the knees and squeeze your butt. 

5... To finish, guide your butt back towards the wall behind you and push the weight down to the start position.

 
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Plank

1... Start with your hands under your shoulders and feet a comfortable distance apart.

2... Create tension by dialing your hands into the floor. Brace your core, squeeze your quads and butt.

3... With each breath out, squeeze harder. You should only get 3-5 breathes before you're on fire and need to rest. 

 
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Half Kneel AR Press

1… Set up with one knee up and one knee down far enough from the band that you get resistance.

2… Start with your hands in front of your heart.

3… Maintaining position, take a deep breath in and press the band away.

4… Pause at the end, then return your hands to your chest.

5… Repeat.


Weightlifting doesn't make you big and bulky! 

It makes you LEAN AND MEAN!

Contact RD for your free consultation today!