Double-Edged Sword Circuit

by Justin Zabinski

Pumpkin season is here, which means pumpkin infused lattes, pies, cereals, muffins, and bread are being consumed by everyone and his or her mom. This means added calories need to be destroyed, and what better way to do it than with another circuit?

This circuit is actually of two halves. To encourage teamwork and competition, the first circuit should be done with a partner while the second should be done individually. Using proper technique and seeing how many times you can complete the circuit contributes to the competition! If you do not know how to properly do one of the exercises, don’t hesitate to contact me or view a tutorial on YouTube.

Warm-Up Circuit x2 (30 sec. each):

Weighted Dead Bugs (5lb dumbbells in each hand; alternate left hand/right leg and right hand/left leg)

Hip Bridges (hold bridge for 1 sec. then bring hips to floor; repeat)

Inchworms (added challenge à complete a push-up when you get into the push-up position while doing inchworms)

Side Lunges (alternate right leg to left leg)

First Circuit x2:

Mountain Climbers + Sit-Ups (30 sec. on, 30 sec. off. Partner 1 does Mountain Climbers while holding Partner 2’s feet as they do Sit-Ups. Each person does a set of Mountain Climbers and Sit-Ups before moving onto Leg Throws)

Leg Throws (30 sec. for each person)

Second Circuit (20-30mins):

2x Russian Twists (kettle bell)

4x Triceps Extensions (dumbbell)

6x Renegade Rows (dumbbell)

8x Squat to Overhead Press (dumbbell)

10x Kettle Bell Deadlifts

Repeat for 20-30 minutes

For the second circuit, get a heavy and light kettle bell, while doing the same for the pairs of dumbbells you will be using. Use the lighter kettle bell for the Russian Twists while using the heavier one for deadlifts. Use the lighter pair of dumbbells for the Triceps Extensions and Squat to Overhead Press while using the heavier pair for Renegade Rows. This circuit is a compounding one, which means that when you do FOUR Triceps Extensions, you then do FOUR Russian Twists. Once you get to TEN Kettle Bell Deadlifts, you should be doing TEN repetitions for each exercise. As stated earlier, use proper form while completing these exercises. Work out smart, then hard!

Hip-Hop Workout Mix for the Double-Edged Sword Circuit:

Track List:

  • Missy Elliott – Gossip Folks
  • Pitbull – The Anthem
  • Nina Sky – Move Your Body
  • Heavy D and the Boyz – Now That We Found Love
  • Michael Jackson – Don’t Stop ‘Til You Get Enough
  • Nelly – Hot In Here
  • Houston – I Like That
  • House of Pain – Jump Around
  • Joe Budden – Pump It Up
  • Montell Jordan – This Is How We Do It
  • Wreckx-N-Effect – Rump Shaker
  • DMX – Party Up (Up In Here)
  • Jay-Z – 99 Problems

Justin Zabinski is a BMN master’s 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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