Body Weight Circuit

Trainer: Gabe Miller

Time Rest Exercise (seconds Comments (seconds) ) Air Squat (Bodyweight) 30 30 Ab Crunches 30 30 Bench Dips 30 30 Single-Arm Supported DB* Row 30 30 Each arm *DB=dumbbell

Complete 3 rounds of circuit. Run through each exercise in order and then start from the beginning.

Use controlled movements.

Don’t pay attention to the number of repetitions, just work through entire 30 seconds.

If you are more intermediate or advanced add 15 seconds, 2 more rounds or complete each exercise using light to moderate weight.

Equipment Needed:

Timer (can use an interval timer app on phone, or your phones timer.)

Bench and or platform to perform dips and Dumbbell rows

Choose dumbbell that is fairly light to medium weight (that allows you to work entire 30 seconds) for 1 arm supported dumbbell rows

Multipurpose room at the Gerrity works great for this circuit.

If you need help with this workout, please stop by the Gerrity Front Desk and ask Gabe or a staff member for help.