Fasten your seat belts, the roller coaster awaits you! Your personal guide will be fitness model Ashley Horner, who will show you her favorite circuit workout. We hope you didn’t have a very hearty breakfast?

Author: Ashley Horner

I am constantly looking for new ways to test myself, because this is the only way to keep moving forward. I work on strength and speed, develop endurance. When it comes to fitness, I want it all!

Training for me is more than an opportunity to release physical energy. This is a great way to build character, learn to cope with difficulties and develop psychological stability that will help you successfully solve any problems.

You, too, can learn to cope with difficult times in your life through exercise.

Today I will share with you some secrets that help me progress, be a successful athlete and fitness model, and develop fortitude.

I’m going to take you through three circles of training hell, each of which consists of 3-5 exercises. Circuit training is designed for a high volume of load and minimal rest between sets. This will be a very challenging test that tests your strength, functional fitness and muscular endurance.

It will hurt, so get ready.

Get ready for an excruciating workout

You can rest as much as you like between the circles. But remember, you must always challenge yourself. Leave your comfort zone. Take a minute break between rounds, but test yourself for strength and reduce rest periods to a minimum.

Circle 1: Round 4

• Maine maker: 5 reps.
  
• Traster: 5 reps.
  
• Wall Walk with Shoulder Claps: 5 reps.

Circle 2: Round 3

• Dumbbell Burpee: 15 reps.
  
• Weightlifting: 15 reps.
  
• Barbell Step Test: 15 reps.

Circle 3: Rounds 5 (do not lower the bar)

• Lifting the bar to the chest: 5 reps.
  
• Overhead Barbell Raises: 5 reps.
  
• Front squats: 5 reps.
  
• Lunges: 5 reps.
  
• Barbell Shoulder Squat: 5 reps.

Exercise instructions

Man-maker

Take dumbbells in your hands, go down and push up from the floor. Then, without rising, with each hand perform a dumbbell row to the chest and push up again. After that, in one jump, move your feet to the squat position and rise. This counts as one repetition.

Traster

Holding the dumbbells near your chin, lower yourself into a squat position, then rise and perform an overhead dumbbell press. Repeat.

Wall walking

Find a free wall. Lie on your stomach with your feet against the wall. Start walking up the wall, turning your hands back. You should end up in a handstand with your face and body facing the wall. Now raise your right hand and clap your right shoulder, then clap with your left hand. Repeat the claps five times, go down the wall to the starting position. This is one repetition.

Dumbbell boopri

With dumbbells in hand, lower yourself into a push-up position, touching the floor with your chest. Then, with a jump, put your feet between your thighs and rise. This is one repetition.

Swing kettlebell

Hold the kettlebell so that it is located between your legs. Bend your lower back and knee joints slightly, push your hips forward and swing the kettlebell, lifting it above your head. Then let the kettlebell return to its original position. This is one repetition.

Barbell step test

Make sure that the muscles of the trunk are in good shape. Take 10 steps onto the platform with one foot, and only then begin to rise with the other foot. I make this exercise even more challenging by lifting my free leg at the top.

Lifting the bar to the chest

Simply lifting the barbell and resting it on your shoulders is not enough. You must sit under the barbell. Use momentum from your legs and hips to do this exercise correctly.

Lifting the bar over your head

Without pause, go to the next exercise. Raise the barbell overhead until the elbows are fully extended.

Front squats

Lower down until your knees are bent at least at right angles, and then push off with your entire foot. Keep your back straight and your core muscles tense as you move.

Lunge

Move the barbell to your back and lunge forward with one leg. The front leg should be bent at a 90 degree angle – do not let the knee go inward relative to the toes. The knee joint of the working leg should be over the foot, and the knee of the other leg should touch the floor. Do five lunges with each leg.

Squat

Straighten your back, tighten your torso muscles, breathe evenly and push off with your heel. Squat deep, below the parallel line!

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