#xoSLfit – Full Body Conditioning Workout

Need a quick, intense workout?  Give this one a try.  Try to only take breaks once you’ve finished all 3 rounds of a circuit.  The more intense, the more fat burn and improved endurance you’ll get!  Use moderately heavy weights, but light enough for you to be able to complete the amount of reps per exercise.

Warm Up Circuit
Bodyweight Squats – 2 sets x 20 reps
Jumping Jacks – 2 sets x 20 reps

Do each circuit 3x

Circuit #1
Walking Lunges – 20 reps
Step Ups – 20 reps, alternating
Burpees – 10 reps

Circuit #2
Curtsy Lunges with Dumbbells – 20 reps alternating
Sumo Squats with a Dumbbell – 20 reps
Mountain Climbers – 20 reps

Circuit #3
Deadlift Rows with Dumbbells – 12 reps
Squats with Bicep Curls with Dumbbells – 12 reps
Push Ups – 12 reps


Have fun with this workout by playing dance music – it’ll boost your energy!  You will be sweatin’ after this.

This workout can be done at home or at the gym, and it’s quick, so no excuses 🙂

Don’t have space?  You can modify the walking lunges to stationary lunges.  This entire workout can be modified to only use the space of a yoga mat.
Don’t own a high step?  You can use your couch or a sturdy chair.
Don’t know what some of the exercises are?  Look them up on YouTube.  There are videos demonstrating every exercise.
Don’t have dumbbells?  Use anything as a weight – jars of food, books, your pet!

Enjoy the workout and feel free to contact me at xo@sheenalouie.com with any questions.



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