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Fast & Dirty Circuit Workout | Alex Silver-Fagan

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Women start their path to fitness for all kinds of reasons—sometimes the wrong ones—but often discover their true motivation later in the journey.

With every weight lifted, crunch completed, and rep logged, they discover a growing sense of accomplishment and self-worth. And this confidence comes in different forms. Yes, it’s cool to be able to lift 200 pounds off the ground—and I like to do it—but it’s also cool to jump around, sweat, and just feel good. There’s room for all of this and more.

I’m Alex Silver-Fagen. I’m a Cellucor and Bodybuilding.com athlete, a personal trainer, and a group fitness instructor at CityRow in New York City. I’ve competed in the past, which I think is a good goal, but by no means does it equal living a fit lifestyle. Today, I do a little of everything: bodybuilding, CrossFit, yoga, running, powerlifting, and circuit training.

My fast-and-dirty circuit is how I think circuits should be: quick and effective. This workout gets your heart rate up and can be either the cardio portion of a heavy lifting day, or stand alone as a total-body fat-burning workout. You’ll work in different planes of motion while also increasing your metabolism.

Perform 3-4 rounds with as little rest as possible between movements.

1. Burpee with side-to-side shuffle 8 reps
2. Split squat with shoulder press 8 reps
3. Decline push-up with cross climber 8 reps
4. Dumbbell front squat to rotational press 8 reps
5. Renegade row 8 reps per arm
6. Overhead reach with toe-tap leg extension 8 reps per leg

Can this workout be done without equipment and how can it be incorporated into a daily routine?

Alex Silver-Fagan, an internationally renowned certified personal trainer, has shared a fantastic workout that will get your heart racing and muscles pumping. This fast and dirty circuit workout is perfect for those who are short on time but still want to achieve a full-body workout.

The workout requires no equipment, making it an easy and straightforward routine to follow. The circuit consists of four exercises that target different muscle groups in the body. These exercises include squats, lunges, push-ups, and plank jacks.

To begin, complete each exercise for 30 seconds, followed by a 10-second rest. After completing all four exercises, rest for 30 seconds before beginning the circuit again. Repeat the circuit for a total of four rounds.

The first exercise in the circuit is squats. Stand with your feet hip-width apart and begin to squat down, lowering your hips towards the ground. Keep your weight in your heels and your chest up. Push back up to standing and repeat.

The second exercise is lunges. Start in a lunge position, with your left foot forward and your right leg extended behind you. Lower your body towards the ground, keeping your chest up and your weight in your front heel. Push back up to a standing position and repeat on the other leg.

The third exercise is push-ups. Begin in a high plank position with your hands shoulder-width apart. Lower your body towards the ground, keeping your core tight and your elbows close to your sides. Push back up and repeat.

The final exercise is plank jacks. Start in a high plank position, keeping your core tight and your hips level. Jump both feet out wide, then back together. Repeat this motion for 30 seconds.

This circuit workout is a fast and effective way to get your heart rate up and work your entire body in just a few minutes. It’s perfect for those who are short on time or unable to get to a gym. You can do this workout anywhere and at any time, making it an easy addition to your daily routine.

Overall, Alex Silver-Fagan’s fast and dirty circuit workout is an excellent way to get a full-body workout in a short amount of time. It’s a great option for anyone who wants to incorporate more fitness into their daily routine without dedicating hours to the gym. Give it a try and see for yourself how effective it can be!