Monday Motivation: a circuit training workout to kick start your week

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While I love four-day weekends, I hate how difficult it is to get back into routine again come Tuesday morning. It’s like that extra two days off flips on the ‘vacation mode’ in my brain. (And I actually had two days off in a row; for the first time ever my gym was closed on Easter Sunday and I didn’t have to teach!). The only solution is to make a plan to get to the gym on Monday and kick start my fitness week with a short, but intense circuit training workout. Why don’t you join me?

Today’s Monday Motivation is a 10-minute circuit. You’ll need a set of weights, a mat, a bench (or chair), a ball, an interval timer and a TRX suspension trainer or Lebert Equalizer. Missing a piece of equipment? No worries, I’ve given substitutions below.

Set your timer for 10 rounds of 45 s work and 15 s rest. If you don’t have an interval timer you can watch a clock with a second hand.

Perform each exercise, in order, for 45 s (or stop sooner, if you’ve pushed yourself to fatigue before the work interval ends), followed by a 15 s rest. Make sure you use your rest to transition to the next exercise; no wasting time!

Have a bit more time? Take a 60 s rest at the end of the circuit and do it all again! Like it? Feel free to share and tweet and ‘pin’ it!

Fitknitchick’s Monday Motivation Circuit

(I had to cheat on the last one; do you know how hard it is to find an exercise that starts with the letter ‘N’? Negative chin-ups, but I didn’t want to do that to you all!)

Need a substitution?

  • Regular pushups (on toes or knees) for the T-push ups
  • Bent over dumbbell rows for the Inverted rows
  • Plank (on toes or knees) for the kNeeling Swiss ball roll-out
  • Bent over rear deltoid flys if you don’t have an incline bench

I love short, intense circuit training workouts to kick start my week. How about you?

Now tell me something great you did this weekend!

Disclaimer: Although I am a registered Personal Trainer, I am not YOUR Personal Trainer. Always adapt workouts to suit your body and fitness level. Always consult your doctor before beginning a new exercise program.

Looking for an inexpensive way to jump-start your journey to fitness and health? Join my online Bootcamp today! Get more info by clicking the image below.

Looking for an inexpensive way to jump-start your journey to fitness and health? Join my online Bootcamp today! Get more info by clicking the image below.


  1. just pinned the circuit workout….
    i like blasting out some Tabata workouts but do love my looong bike rides too
    this weekend….spent few hours relaxing at the pool!
    Tara Burner recently posted…LesserEvil Snacks Review & iPad GiveawayMy Profile

    • Thanks Tara!
      I so want to try LesserEvil Snacks; I entered the contest via Kymberly and Alexandra’s website. I’ll pop by yours to enter again today!

  2. nice circuit workout!
    This weekend, was plenty of down time with the family. i enjoyed it immensely. I think my appetite did too. haha. definitely had to hit the gym!
    christine @ oatmeal bowl recently posted…Finale: Body for Life ReviewMy Profile

    • I totally hear you Christine!
      I woke up with a bit of a chest cold; hope it doesn’t keep me from my weekly goals!

  3. How many times do you reel though the circuit to make it a good workout?

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