Strictly Strength Workout 3/19/13

Here is the workout we did in my Strictly Strength group fitness class at Life Time Fitness/St. Louis Park on Tuesday, March 19th at 10:30 am.  The workout consisted of mini-circuits of three exercises with the first two being a same muscle group Post-Exhaust Super Set (or Compound Set).  Post-Exhaust means to perform an Multi-Joint Exercise followed by a Single-Joint (Isolation) Exercise causing people to feel more fatigue in the muscle.  This is great for people who like to feel a pump while training and have muscular soreness later.  

Two sets of each circuit were performed and each exercise lasted 45-50 seconds of Time Under Tension (About 20 reps or so).

Circuit 1:  

Equipment used for the class

2 Sets X 45-50 Seconds TUT (About 20 Reps)

1. Bent-Over Dumbbell Row (Elbows out, palms facing back)
2. Resist-A-Band Rear Delt Flye
3. Dumbbell Split Lunge

Circuit 2:  
2 Sets X 45-50 Seconds TUT (About 20 Reps)

1. Push-Ups
2. Stability Ball Dumbbell Flyes
3. Resist-A-Band Figure-8 Standing Single Leg Curls

Circuit 3: 
2 Sets X 45-50 Seconds TUT (About 20 Reps) 

1. Resist-A-Band Squat
2. Single Leg Squat
3. Bent-Over Dumbbell Row (Elbows in, palms facing each other)

Circuit 4:  
2 Sets X 45-50 Seconds TUT (About 20 Reps)

1. Standing Dumbbell Arnold Press
2. Standing Dumbbell Side Raise
3. Dumbbell Single Leg Romanian Deadlift

Circuit 5:  
2 Sets X 45-50 Seconds TUT (About 20 Reps)

1. Standing Resist-A-Band Biceps Curl
2. Stability Ball Dumbbell Skull Crushers
3. Standing Figure-8 Band Step-Outs

If you couldn't make class try this workout with an Exercise Mat, a Stability Ball, 2 pairs of Dumbbells (one lighter and one heavier), a Resist-A-Band and a Figure-8 Band when you have time in your schedule.

Enjoy!