Satellite Circuits

Circuit style workouts are great way to combine cardio and strength training. Fast. Effective. Moderate to high-intensity and done in 20-25 minutes.  Which is what we all want, right? The most effective workout in the least amount of time. I got you. I’m sharing 2 “quickie” workouts with you, one body weight workout and one dumbbell workout. You'll burn fat, build muscle, and improve your endurance in a short amount of time. #shortandsweet 


This style of circuit workout is called a “satellite” circuit. What’s a “satellite” circuit? Think 5 exercises with each exercise getting a turn at being the “central” exercise, the movement you always return to. Not as confusing as it sounds, stick with me…

Perform each exercise for 30 seconds. Minimal rest in between. 5 sets total. Perform the exercises in the order below. The numbers correspond with the exercises in each group. As always warm up beforehand and listen to your body. Take rests when you need them.

Set #1: 1-2-1-3-1-4-1-5 

Set #2: 2-3-2-4-2-5-2-1 

Set #3: 3-4-3-5-3-1-3-2 

Set #4: 4-5-4-1-4-2-4-3 

Set #5: 5-1-5-2-5-3-5-4 


Dumbbell Workout:                                               Body Weight Workout:

1. Squat Press                                                         1. Alternating Reverse Lunges

2. Bent Over Rows                                                 2. Triceps Push Ups

3. Alternating Lateral Lunges                               3. Speed Skaters

4. Side Plank Hold                                                 4. Superman Hold

5. Jump Squats with DB                                       5. Mountain Climbers


Happy Satellite-ing!

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