Here is a quickie fitness workout which is a 55 Circuit Pyramid Style Challenge. Circuit and HIIT Training is a great way to get your workouts done quickly and efficiently. HIIT Training burns a ton of calories. This workout has two moves that are great for cardio and total body. Warm up and let’s get your body pumping.
Let me know how you liked this HIIT Circuit in the comments below or in my private Facebook Group here for group accountability. I’m always dishing out workouts and videos on my Instagram stories so follow “Trina Medves” for some inspiration.
55 Circuit Pyramid Challenge | Jacks & Mountain Runners
Start your workout with a warm up of exercises that will get your heart rate up for at least 5-10 minutes and add some dynamic stretching. You could use a cardio machine or body weight. Add some jumping jacks, run on the spot, skipping ropes, side skaters, high knees, push ups and any exercise that you know works for you. Listen to your body.
I like to warm up with core walk outs with a pushup, dynamic leg swings for inner and outer thighs, foam rolling, a shoulder warm up and cardio to ensure my body is warm.
Trainer Trina’s Tips
- Always warm up first, dynamic stretches and foam roll if possible *goal is to increase the heart rate, warm up the body and muscles and reduce the risk of injury
- Listen to your body, complete full range of motion
- Never work through pain, progression is the goal
- Don’t sacrifice form for speed
- Cool Down: 5-10 min – Always stretch and foam roll, gentle tension no pain
- Schedule your workouts as an appointment in your calendar
- Rest days are important and stretching is a must
Warm Up Move #1 | Core Walk Out with Push-Up
- Start in a standing position, walk your hands out until in full plank *be kind to your hamstrings, bend the knees a lot at first
- In full plank, take an inhale and exhale to engage the deep abdominals
- From plank, perform one pushup on toes or knees then return to the starting position
- On the way back, lengthen your hamstrings depending on how limber you are feeling
- Goal is to lengthen the hamstrings, engage the abdominals and get a total body warm up *slow and steady
- 10-15 reps
Warm Up Move #2 | Body Weight Deadlift to Arm Shoulder Press
- Start with just body weight or very light dumbbells
- All of the rules of deadlift apply. Be sure to engage the glutes, hamstrings and entire core
- One deadlift and one shoulder press x 20 reps total
Warm Up Move #3 Jumping Jacks
- High or Low Jumping Jacks 40 seconds
Warm Up Move #4 Skipping or Football Runs
- High or Low Jumping Jacks 40 seconds
Repeat the warm up 3-5 rounds depending on you feel
55 Reps Circuit Fitness Challenge
10, 9, 8, 7, 6, 5, 4, 3, 2, 1: repeat 10 reps of move #1 then #2 and repeat from the top by decreasing 1 rep each time, time yourself.
Start with 10 reps of each movement which equals one round. Then perform 9, 8, 7, 6, 5, 4, 3, 2, 1. Total is 55 reps of each. Make sure to left and right leg equals one mountain runner to stay even. Good luck!
Circuit Move #1 | Jumping Jacks Open and Close
- Stand with feet wider than shoulder width apart
- Start by stepping one or both feet out to the side and then return to centre, repeat on the opposite foot
- Keep your chest tall, ABS tight and sit back into a partial squat
- TIP: Start with a single leg, step out to the right, back to centre and repeat on the left, eventually working up to double leg high impact jacks
- Option to add both arms to increase the heart rate. As you jump out, open the arms and pretend to have a heavy resistance band to create tension in the air *keep arms level
- Trina’s Tip: Keep pressing out on the knees to engage your glutes so that your knees don’t cave. Focus on breathing through the centre of the body and relax your shoulders back and down.
- Regression: Step one foot out at a time
- Progression: Step both feet out at the same time for high impact and add light dumbbells *avoid going heavy to prevent injury
- Muscles Targeted: Total body with a focus on upper and lower body, ABS and cardio for strengthening the heart.
Circuit Move #2 | Mountain Runners
- Lean forward at the hips, keep the ABS tight to support the back
- Start the movement from the plank position on your hands
- Abdominals braced and core tight to support the back
- Back straight, shoulders in line with the elbows or a little wider and tuck the chin for a long spine
- Draw your right knee in without lifting the hips up, return it to plank position and repeat on the left alternating the legs like you are running
- The faster you go, the harder it is so find your pace and stay strong in the ABS
- Trina’s Tips: Keep breathing and pressing the fingers and hands evenly into the floor. Do NOT pull away from your shoulders: keep stacking your shoulders, elbows and wrists in one straight line. Back straight, abs tight and chin tucked for a straight body line
- Wrist Alleviation: Hold on to a pair of dumbbells to alleviate pressure on the wrist
- Regression: Slow down the runner and elevate to a secure table or chair
- Progression: Speed up the runner and do it on the floor
- Muscles Targeted: Upper body including shoulders, chest, biceps, triceps, back, abdominals, obliques, low back muscles and cardio for your heart *this is a total body exercise!
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Drop me a comment below about what body parts you would like to work on and I will pump out a video.