3 Step Training Circuit

3 Step Training Circuit

We’re proud to bring you some great circuits to keep you feeling excited for your next Absolute Fitness training session. Mixing it up with different dynamic movements will help keep your mind and body engaged and challenged.


Remember, these are exercises that you shouldn’t try alone unless your trainer has asked you to refer to this blog, or if you’re doing it with the supervision of an Absolute Professional.*


Complete 3 times with 60 seconds of rest in between. Choose appropriate weight for dumbbells.

With dumbbells in each hand:

  • 6 alternating step-ups onto bench per leg, exhaling as you press your foot into bench and lift body upward
  • 8 squats into bicep curl and shoulder press

Put weights down.

  • 10 light jumping jacks – don’t jump too high off the ground – exhaling with each rep



Complete 2 times with 45 seconds of rest in between.

  • Go down into full push up plank, hold 15 seconds, then drop to knees
  • 6 wider-than-shoulder-width push-ups from knees OR shoulder taps from knees if push-ups become difficult
  • 6 closer-than-shoulder-width push-ups from the knees OR 10 straight glute raises each leg from all fours position



Complete 2 times with 45 seconds of rest in between. DON’T FORGET TO EXHALE ON EACH REP!

  • 10 second elbow plank
  • 5 wide to-ins with feet
  • 10 second elbow plank
  • 5 wide to-ins with feet

Flip over.

  • Hold feet on table for 10 seconds
  • 8 regular table top crunches
  • 8 wide to-ins with knees, hands down next to you
  • 8 reverse crunches
  • 8 wide to-ins with knees; ground heels and raise only right leg straight up above your hip
  • 8 boxer crunches, reaching both hands towards right foot
  • ground right foot and repeat with left leg, reaching both hands to left foot
  • ground both heels, and complete 3 slow diaphragm breaths followed by natural breathing


*This circuit is a general suggestion, and should not be executed at home without guidance from or supervision of an Absolute Fitness trainer.


Absolute Fitness offers at-home personal training with certified trainers. We take the time to assess your goals to tailor a workout that suits your needs and skill level. Our in-home trainers take the time to learn your strengths and weaknesses, your likes and dislikes to create a workout regimen that will have you feeling strong, mindful and confident.


Book one of our certified personal trainers today at www.absolute-fitness.ca

May 5, 2016