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Quick 7 Minute Circuit For Your Next Back Attack Workout

By August 2, 2019 August 13th, 2019 No Comments

How The Circuit works:
Each circuit round will take 2 minutes total. During those 2 minutes, you will complete all 4 exercise moves listed below. You will do each exercise for 30 seconds with no break (unless you need one – then girl, you do you!). After the first 30 seconds is up, you will go right into the next exercise listed. Once all 4 exercises are complete, you will have 30 seconds to rest! It’s encouraged to keep moving. Bounce around, dance, grab a drink, or do whatever it is your little heart wants to do. You will repeat this circuit for 3 rounds for a total of 7 awesome, sweaty minutes!

The Exercises:
3x:30 Squat Thrust + Dumbbell Row
3x:30 High Knees
3x:30 1-Arm Swinging Rows (:15/Arm)
3x:30 Row + Stiff Leg Deadlift

* Helpful Tip: Exhale on exertion. For Example: during a row + stiff leg deadlift, exhale as you stand up in the deadlift and take a breath as you lower the weight back to the starting position.

Squat Trust + Dumbbell Row
– When standing up make sure to squeeze your glutes and pull yourself up with your glutes & legs.
– When standing up make sure to drive hips through and squeeze your glutes
– When jumping into plank position make sure you jump with your feet out wide

High Knees 
– Move arms to burn more energy (calories)

1-Arm Swinging Rows (:15/arm)
– Chest up & hand on leg to support lower back
– Swing dumbbell across your body (you’ll feel your back stretch)
– When rowing the dumbbell up, keep arm out wide


Row + Stiff Leg Deadlift
– Knees slightly bent and feet together
– Dumbbells close to legs when lowering
– When lowering push hips back and keep chest lifted

Good Luck!

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The Ladies Edge is a 23 minute workout program that can be done from anywhere. This circuit is an exact example of one of the three circuits that would be done in an everyday workout within our community.

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