3-2-1 Style Circuit Workouts

Morning!

Last night in Circuit class I taught a 3-2-1 style workout. Each 3-2-1 round included three compound strength moves, two cardio/power/plyo moves, and one core move. Just wanted to share the moves with you for some new workout ideas!

3-2-1 Circuit: Round 1

20 touchdown lunges on each leg
10 total pushups with rows
10 calf raises (feet together) w/front raises, then 10 calf raises (heels together) with overhead presses
30 seconds toe taps + “climb the rope”
10 burpees
20 crunches + 10 crunch pulses

3-2-1 Circuit: Round 2

10 plie squats with bicep curls, plus upright rows
10 inchworms
10 glute bridge raises + overhead triceps extensions
30 seconds t squat thrusters
30 seconds quick feet
30 seconds oblique twists

3-2-1 Circuit: Round 3

10 curtsy lunges + lateral raises on each side
12 straight leg dumbbell deadlifts
10 standing glute raises + 10 pulsing + 10 with a 2 pulse then lift and lower tempo
30 seconds jumping jacks
30 seconds jump rope
1 minute plank

Couple different ways you can choose to incorporate these into your workouts:

Option 1 — Choose one round to do as your workout, and go through the circuit between 3-5 times (pick per your fitness level). Choose a different round for another workout on a another day. Example: Round One 4x on Monday, Round Two 4x on Wednesday, Round Three 4x on Friday.

Option 2 — Do all exercises each round once, then move on to the next round. Example: Round 1, Round 2, Round 3. As you advance, you could then repeat through again. Example: Round 1, Round 2, Round 3, Round 1, Round 2, Round 3.

Option 3 — Do all exercises in each round once, then repeat the entire round again before moving to the next. Example: Round 1, Round 1, Round 2, Round 2, Round 3, Round 3. This is the style I taught last night.

Option 4 — Pick and choose! Combine in any way you wish. Example: Round One 2x, Cardio Machine, Round Two 1x. Get creative!

As usual if you have any questions about the exercises, let me know. And if you try any of these, let me know how you like them!!

Anyone have any other really good 3-2-1 style circuits they’d like to share?