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Girls With Guns - Nike Training Circuit

This 20 minute circuit is designed to target & tone your upper body while engaging your core, lower body and back. There are 8 exercises in the 10 minute circuit, and you’ll repeat it twice. Complete each exercise for one minute total, or 30 seconds per side.

Watch playlist here if video above isn’t working.

Take breaks when you need to, and add another 30 seconds to your rest time if you need a longer break. Keep the movements controlled, and focus on the muscle groups you’re using as you contract. Keep your abs tight throughout.

Tips: Find a weight that’s a challenge! Start low, but if it’s too easy, invest in heavier dumbbells for next time. It’s okay to be unable to complete a full minute, but if it’s too easy, it’s a sign you need more weight or added difficulty. Modify the moves to suit your needs (pushup from the knees etc.)

Equipment: You’ll need 1-2 sets of dumbbells (medium to heavy), a mat and a chair/bench. For most people, 5-10lbs is enough, but add more weight if you can handle it.

This is a fab circuit to do after your cardio, or to add upper body work to your strength routine. Keep the movements slow and controlled, and switch to the appropriate weight for the exercise (some may require lighter weights at your discretion).

Girls With Guns Circuit

• Squat With Arm Curl
• Burpee To Shoulder Press
• Lying Chest Press
• Balance Dog With Kickback (30 seconds per side)

Rest 30 seconds

• Single Leg Row With Leg Lift (30 seconds per side)
• Pushup To Single Leg Squat (30 seconds per side)
• Tricep Dips
• Sumo Squat To Lateral Raise 

Rest 30 seconds

Repeat the circuit twice for a 20 minute upper body blast! Girls with GUNS!

Watch the video above for details and tips for each of the moves. You don’t need the Nike Training App to train with Nike! Set your interval timer for 4 rounds of 4 x 60 seconds, then 30 seconds rest.

Kill it!

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