{"id":77,"date":"2017-08-14T20:07:14","date_gmt":"2017-08-14T20:07:14","guid":{"rendered":"https:\/\/vshred.com\/blog\/?p=77"},"modified":"2018-09-16T17:31:43","modified_gmt":"2018-09-16T22:31:43","slug":"motivation-monday-circuit-workout","status":"publish","type":"post","link":"https:\/\/vshred.com\/blog\/motivation-monday-circuit-workout\/","title":{"rendered":"Motivation Monday Circuit Workout"},"content":{"rendered":"

[Not sure what diet and training plan is best for your goal? \u00a0Take our free quiz and find out in seconds!]<\/strong><\/p>\n

\"button<\/a> Monday is here and it\u2019s a new week. Time to work off your weekend. Try the below workout and watch your weekend drip away.<\/p>\n

Round 1 \u2013 Each exercise is 40 seconds with no rest<\/h3>\n

– Up Down Jump Squats: Start on your knees. Stay low and step up left, then right, then perform a normal jump squat, and then start over. – Weighted bar bicep curl to underhand front raise – Salute burpees: This is my new favorite exercise. Start in a high plank. Lift your left arm and right leg (almost like you are saluting, get it?) and then the right arm and left leg, then hop up into a burpee and repeat. It\u2019s all about balance and high intensity – Squat + weighted bar push out: Grab a weighted bar and hold vertically. Perform a squat, and once you are low with your weight in your heels and your butt back, push the weighted bar out. Bring it back in before returning to a standing position. HIIT Mini Circuit \u2013 3 Minutes on the clock. Try to push through as many rounds as possible. Your goal is 4 full rounds. – Jumping jacks X 10 – Crawl push up burpees X 3 \u2013 Start in a standing position. Crawl out in front to the end of your mat, perform a push up, crawl back to your feet, and jump. – Jump Squats X 10 1 Minute Rest<\/p>\n

Round 2 \u2013\u00a0Each exercise is 40 seconds with no rest<\/h3>\n

– Weighted walking lunge – Toe taps – Lunge with bicep curl – Toe Taps HIIT Mini Circuit \u2013 2 sets of 10 repetitions – Lunge jumps: each leg counts as one – Weighted bar press: press up and out – Crisscross jump squats – Push up to side plank: each push up counts as one. Don\u2019t count the side planks. 1 Minute Rest<\/p>\n

Round 3 \u2013 Glutes + Core Each exercise is 30 seconds with no rest For the glutes exercises, start with the left leg and then the right.<\/h3>\n

– Pulsing donkey kick – Fire hydrant – Full donkey kick: Bring your knee to your chest then kick your leg straight out squeezing your glutes – Bicycles – Leg lifts – Toe tap abs: Lie on your back with your legs straight up. Crunch up reaching side to side taking your opposite arm to your opposite leg – Plank hold: Start in a forearm plank. Lift your left leg up and straight out and hold for 15 seconds. Then do the same with your right. – Plank If you have more time on your hands and are down for the challenge, I would increase your exercise time to 1 minute instead of 40 seconds. High-intensity interval training exercises are a great way to burn off stubborn belly fat. Don\u2019t forget to hydrate!<\/p>\n

[Not sure what diet and training plan is best for your goal? \u00a0Take our free quiz and find out in seconds!]<\/strong><\/p>\n

\"button<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

[Not sure what diet and training plan is best for your goal? \u00a0Take our free quiz and find out in seconds!] Monday…<\/p>\n","protected":false},"author":2,"featured_media":137,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"footnotes":""},"categories":[1],"tags":[],"yst_prominent_words":[469,2309,3632,124,3633,3626,2659,3627,363,3628,3630,253,711,217,1853,1247,3631,3634,3625,3629],"class_list":["post-77","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2017\/06\/Motivation-monday-.jpg?fit=1000%2C563&ssl=1","jetpack_shortlink":"https:\/\/wp.me\/p9NWy7-1f","jetpack-related-posts":[],"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts\/77","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/comments?post=77"}],"version-history":[{"count":2,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts\/77\/revisions"}],"predecessor-version":[{"id":3806,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts\/77\/revisions\/3806"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/media\/137"}],"wp:attachment":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/media?parent=77"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/categories?post=77"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/tags?post=77"},{"taxonomy":"yst_prominent_words","embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/yst_prominent_words?post=77"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}