November Knockout Workout

Hi friends! Hope you’re having a wonderful Halloween. I wanted to get this workout posted so you can start November with a bang! This a total body circuit with a couple of cardio blasts, challenging strength moves, and compound exercises.

It’s perfect to add into your routine when you need a quick and effective workout. Please let me know if you give it a try!! For all of my 7-day reset friends, this workout is the one I included in our fitness plan for this week. 

Here’s what it looks like:

1) Warm up, 5-7 minutes with moderate cardio of choice

2) Complete the following moves in a circuit, moving quickly from one exercise to the next. Once your finish the entire circuit, you can complete it up to 2 more times for 3 max times through. 

3) Follow with cardio of choice (optional) and stretch. 

Form cues and modifications:

1. Reverse lunge to biceps curl and press (optional 1-leg balance): Holding a pair of dumbbells, take a big step back to come into a lunge position. Watch your alignment and make sure your front knee is stacked over your front ankle, and your chest is lifted with a tight core. Step back to starting position, then complete a biceps curl (squeeze your biceps and exhale as you curl), inhale to bring the weights up to 90 degrees, and exhale to press up overhead. That’s one rep. You can balance on one leg as you do your curl and press for an extra challenge. To make it more intense, lift heavier weights. If the compound exercise is too much, break it into pieces. Do 10 reverse lunges (just on the right side), 10 curls, and 10 overhead presses.

2. Reverse lunge to upright row and shoulder raise (optional 1-leg balance): Holding a pair of dumbbells, take a big step back to come into a lunge position. Watch your alignment and make sure your front knee is stacked over your front ankle, and your chest is lifted with a tight core. Step back to starting position, then complete an upright row, making sure your shoulders are the FIRST things to come up and the weights step at mid-chest. Lower the weights, then complete a shoulder raise, bringing the weights up to shoulder height and arms slightly bent. You can balance on one leg as you do your upright row and shoulder raise for an extra challenge. To make it more intense, lift heavier weights. If the compound exercise is too much, break it into pieces. Do 10 reverse lunges (just on the left side), 10 upright rows, and 10 shoulder raises.

3. Runner’s lunge and floor tap: Step one foot back and bring that same hand to touch the floor (or your thigh). Exhale to jump and switch, bringing the opposite foot back and hand to the floor. Move as quickly as possible, breathing, and keeping your core engaged. To modify, don’t go down quite as far and move more slowly until you get the hang of it. 

4. Weighted step-ups: Holding a pair of dumbbells, stand about a foot behind a sturdy bench. Step one foot flat onto the bench (so your entire foot is planted on there) and exhale to bring your opposite foot onto the bench next to it. Tap that foot back down to the floor an exhale to come back up. Complete 45 seconds on one side before switching to the other side. For additional challenge: hold a heavier pair of dumbbells, and come into a knee raise at the top, so you’re balancing on one leg. Modify: do weighted squats instead.

5. Single leg bench squat: holding a weight in your chest, stand in front of a bench. Lift one leg off the ground and keep your toes pointing up with a flexed foot. Hold this foot as high as you can. Inhale to sit back and down into a squat, tapping your booty onto the bench. Exhale to squeeze your glutes and rise. This is a challenging exercise, so if you feel more comfortable, do regular squats (tapping your booty onto the bench) or lie squats instead. 

6. Bench hops: stand on one side of the bench (so you are parallel to the bench) and place your hands on the center. Ground into your hands, engage your core, and exhale to hop to the other side. Hop back and forth as quickly and efficiently as you can. Modification: mountain climbers in plank position.

7. Bench push-ups: with your feet on the bench, plant your hands on the floor. Make a plank position with your body, so your hips are in line with your torso and your neck is long. Place your hands wider than your shoulders. Inhale to lower your chest towards the floor, and exhale to squeeze your chest and push up. Modify: regular push-ups (on knees or toes) or wall push-ups.

8. Rainbow booty: start in a plank position with your hands under your shoulders, and press back through your heels. Lift one leg off the floor and tap it out to the side. Squeeze your glutes to bring your leg up and over, so you can tap your toe on the side of your grounded foot. The goal is to make an arch or *rainbow* shape with your leg. Make sure to keep your hips down and steady. Complete 10 on one side before switching to the opposite side. Modify: this move can be completed on hands and knees instead of plank position.

Can’t wait to hear how you like it! Please tag me in your sweaty pics 🙂 @fitnessista #novemberknockout 

xo

Gina

Photos: Arielle Levy