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Biceps & Back Circuit Workout

Oops. She did it again!

Would you believe me if I said I had 5 or 6 draft blog posts just sitting there waiting for me to finish and publish? True story. But am I publishing one of those? Of course not.

But, I think this is one you might like. I recently shared a Full-Body Blast workout (with video) and talked about some tips for getting in a weight workout when you are crunched for time.

Because I know time is something precious to us all, I thought I would share some more circuit workouts you can do quickly, but that are also effective. It's not always about how long you work out, it's about your efficiency and the quality.

I like to split out my muscle groups so that I can really focus on a couple of muscle groups at one time, plus it makes for a shorter workout, perfect for me to get done during a lunch break. That being said, there is absolutely nothing wrong with full-body workouts either. It'a all about what works for you and sometimes just switching things up.

Here is a Biceps and Back Circuit that I did on Monday and wanted to share. Working the biceps and back together is also a great way to really work the biceps even more as they are going to be engaged during many of the back exercises as assisting muscles. Double bonus right?

For this workout, I ask that you warm up for 5-10 minutes. This is so important in helping prevent injuries so please don't skip out on the warm up trying to save time.

The set up is simple, you have 6 exercises that you will do for 8-12 reps with little to no rest between. Once you complete all 6 exercises you rest 40-60 seconds and repeat 2-3 times. I do give 3 optional standing abdominal exercises if you want to add those in.



Do you prefer to split up the muscle groups or do full-body training? And fess up, do you skip out on your warm up?

And just for fun, here's the video. No laughing. I need to move the bike ;-) Enjoy!



*Disclaimer: Although I am an ISSA Certified Fitness Trainer, you should consult a physician before starting any exercise program or diet plan. If you choose to do any of the workouts featured on this website, you do so at your own risk.

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Shoulders and Triceps Circuit Workout

While I'm on a roll for time-saving circuit workouts, I thought it'd be appropriate to share another upper body circuit that you can use in conjunction with the Biceps and Back Circuit.

This one is for Shoulders and Triceps with pushups to target chest.

As a caveat, after having my blood clot, I apparently have scar tissue that makes it uncomfortable to do heavy chest exercises like chest presses and flyes. The way this circuit is set up is that you have 3 exercises for each muscle group. So if you want a more complete chest workout, add in chest presses and chest flyes into the rotation. 


Please properly warm up for 5-10 minutes with dynamic moves like butt kicks, shoulder rolls, lunges and/or spin on stationary bike, walk on treadmill or elliptical.

This workout is done as a circuit meaning that you do one exercise then quickly move to the next with little to no rest. After completing all exercises, rest then repeat. I suggest doing this circuit 3-4 times depending on time, p…