The Seven Healthy Sins Circuit

by Justin Zabinski

The time has come again, where we catch up on how eventful our summers have been, share to our peers the type of work we did in the past three months, and start prepping for yet another stress-induced semester. But don’t fret; I have created a quick workout routine to manage your cortisol levels that I use for my cross training class I teach at Boston Sports Clubs. The class consists of a six-week program that challenges your strength, endurance, mobility, stability, and limits. Each week I implement a different circuit to confuse your muscles as well as grow my clients’ workout repertoire.

We will have limited time to set aside for exercise once school starts. The main circuit below is meant for 25-35 minutes, so you can easily complete it in between study sessions. Make sure to warm up each of the major muscle groups (glutes; hamstrings; calves; quadriceps; IT bands, which are located on each outer edge of your thigh; as well as your lower, middle, and upper back) for 5-10 seconds by foam rolling or with active stretches.

If you do not know how to properly do any of the exercises, please watch a tutorial on YouTube, or I can personally show you. Also, choose weights for each exercise that you believe you can manage without sacrificing proper technique.

Main Circuit:

  • Russian Twists x1 each side (kettlebell or dumbbell)
  • Goblet Squats x2 (kettlebell or dumbbell)
  • Overhead Shoulder Press x3 (dumbbells)
  • Bicep Curl x4 (dumbbells)
  • Triceps Dips x5 (elevated platform)
  • Lunges x6 each leg (dumbbells)
  • Jump Squats x7 (no weight) or Box Step-Ups x7 each leg (dumbbells)

As you can see, the circuit is essentially designed like a pyramid, BUT technically it is not! You first do ONE Russian Twist, and then you proceed to do TWO Goblet Squats and TWO Russian Twists. Then you do THREE Overhead Shoulder Presses, THREE Goblet Squats, and THREE Russian Twists. Instead of completing the exercises in a pyramid sequence, you do an extra repetition as you add another exercise until you finally reach the Jump Squats or Box Step-Ups, where you do SEVEN repetitions for each exercise.

After you have completed a cycle, rest for 60-90 seconds and continue doing cycles until you have reached between 25-35 minutes.

Coffee from Starbucks and Dunkin’ Donuts won’t be necessary to recharge your brain for the endless study sessions that are upon us! Work out hard—but more importantly—work out smart.

Hip-Hop Workout Mix for the Seven Healthy Sins Circuit:

Track List:

  • Kanye West – The New Workout Plan
  • Ying Yang Twins – Shake
  • Missy Elliott – Lose Control
  • OutKast – The Way You Move
  • Run DMC – It’s Tricky
  • Madcon – Beggin’
  • Tag Team – Whoomp! (There It Is)
  • Run DMC – It’s Like That
  • Sean Paul – Temperature
  • Quad City DJ’s – Space Jam
  • 69 Boyz – Tootsee Roll

Justin Zabinski is a BMN Masters candidate and a personal trainer who enjoys DJing.  His main aspiration is to become a leader in developing nutrition and exercise regimens for professional athletes.

The Friedman Sprout is a monthly student run newspaper that aims to serve the student population at the Friedman School of Nutrition Science and Policy, prospective students, and alumni. Our mission is to report on newsworthy information that affects the Friedman community including nutrition research, food policy, internship and volunteer opportunities, as well as school events. Our editorial slant is that of sustainability in food and nutrition.

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