Strictly Strength Workout 3/15/13

Here is the workout we did in my Strictly Strength group fitness class at Life Time Fitness/St. Louis Park on Friday, March 15th at 4:30 pm.  The workout consisted of mini-circuits of three exercises with the first two being a same muscle group Pre-Exhaust Super Set (or Compound Set).  Pre-Exhaust means to perform an Isolation Exercise followed by a Multi-Joint Exercise causing people to feel the targeted muscle more.  This is great for people who have a hard time "feeling" a certain muscle group.  

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:  

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

1. Standing Resist-A-Band Rear Delt Flye (Band Pull Backs)
2. Bent-Over Dumbbell Row (Elbows out, palms facing back)
3. Sliding Reverse Lunges (Using the Gliding Disk)

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

1. Flat Bench Dumbbell Flye
2. Push-Ups
3. Supine Glide Disk Leg Curls

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

1. Single Leg Squat
2. Resist-A-Band 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 Side Raise
2. Standing Dumbbell Shoulder Press
3. Glide Disk Side Lunge

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

1. Standing Resist-A-Band Biceps Curl
2. Flat Bench (Step with two risers on each side) Dumbbell Skull Crushers
3. Standing Figure-8 Band Step-Outs

If you couldn't make class try this workout with an Exercise Mat, a Step with two Risers each side, two 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!