Athlean-XX for Women: Quickies

Jeff Cavaliere
Year Released: 2012

Categories: Circuit Training (cardio and weights) , Total Body Workouts

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Athlean-XX “Quickies” is created by Jeff Cavaliere, and led by Sue Carlucci (just her in a gym, no background exercisers), and consists of 4, five minute total body circuits. The workouts are circuit-style (one exercise completed after the other w/o rest), have 5 exercises, and most are time based, 1 minute duration of time per exercise. The Gym Workout for Reps” has 20 reps per exercise. These workouts are recommended when one is short on time, but can be completed multiple times for more challenge or longer workout. The Plyo Circuit does not require equipment, but the others do (vary from dumbbells, pull-up bar, bench/step). I use the Plyo circuit as a finisher to other workouts, and have combined the different workouts to make 15 min. workout. They’re good, short workouts w/ a variety of exercises and intensity, plus good cardio effect for most.

"Plyo Circuit": 5 exercises, 1 minute each exercise
Jump rope
Speed Skater
Mountain Climbers
Plyo Pushups

"Gym Workout for Time": 5 exercises, 1 minute each exercise
Equipment: pull-up bar, bench/step

Incline Pushups: hands on high step/bench
Split Leg Squat: rear leg elevated on step
Lunge Jumps (on step)
(Incline) Mountain Climbers

"Gym Workout for Reps": 5 exercises, 20 reps per exercise or side
Equipment: med ball, dumbbells/barbell, bench/high step

Sumo Squat, Med Ball throw overhead
Bent Leg Deadlift
Swings (kettlebell or dumbbell)
Step Ups
Leg Pull-ins (seated on bench)

"Door Circuit" (band attached to door): 5 exercises, 1 minute each exercise or side
Equipment: resistance band

Alternating Woodchoppers
Lunge, Knee Raise w/ overhead press
Overhead Crunch: overhead extension w/ straight leg lift
Overhead Tricep (extension): w/ single knee hold
High Row, Bicep Curl: w/ single knee hold

Instructor Comments:
Sue provides good cues for form & encouragement.