Workout of the Week: Weighted Circuit

Posted by BridgeAthletic on May 17, 2017 5:00:00 AM

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New and want to try out the BridgeAthletic app experience for yourself? The Workout of the Week will now be available as an in-app experience!  For all our loyal followers, sign up here to join the team and receive the Workout of the Week on your mobile device.  Just give us the basics and we'll set you up on our workout team.  

Step 1: Fill out the form below.

Step 2: Download the BridgeTracker app on your mobile device.

Step 3: We will send you an invite to join the Weekly Workout team. Once you get this, finish your profile and you'll get our Workout of the Week each Friday!

 

This Week's Workout:

Grab a med ball or a plate and get a great lower body workout this week! 

 Workout of the Week

 

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If you like our Workout of the Week articles, check out our General Athletic training program!  Get 3 fully personalized workouts each week to help you meet your performance goals this year!

Warmup Set:

Burpees - 10 reps

 

 

Kneeling Spiderman Pushups - 7 each side

 

 

Squat-Lunge Combo - 7 each side

Main Set:

[Complete each exercise, rest for 30 seconds, then repeat the circuit x3]

 

 

Squat-Front Raise - 8 reps

 

Reverse Lunge -2- Chest Press - 7 each side

 

Tempo Pushup (3/0/1) - 8 then 10 then 12 reps (by round)

 

 

Plate Bent-Over Row - 15 reps

 

 

Lateral Lunge -2- Chest Press - 7 each side

 

Lateral Skiers - 15 secs

 

Core Set:

[Repeat 2 times, 10 second rest]

 

Plate Sky Crunch - 15 reps

 

 

As always, don't forget to get a good stretch in to speed recovery and reduce soreness after your workout!

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Topics: Workout of the Week