MEP It Up Circuit Workout using MYZONE

September 27, 2016

Are you ready to crush some MEPs (MYZONE Effort Points)!?! As a MYZONE user, you have probably participated in at least one Challenge by now. The workout we are going to share with you in this blog will set you up to earn some serious MEPsi!

Your goal during this workout is to hit and stay in the YELLOW during each exercise and then to recover to GREEN before you move on to the next exercise. If it takes you 10 seconds to recover to GREEN, great, get on to the next exercise. If it takes you 60 seconds to recover to GREEN, great, wait it out and then hit the next exercise hard. Strap on your MYZONE heart rate monitor and let’s go!!!

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MEP It Up Circuit

This circuit should earn you a minimum of 100 MEPs! Have fun with it! You can find a video of all of the exercises here.

 

Circuit Instructions:

Following a light 5 to 10 minute warm-up in the BLUE or GREEN, perform each exercise for 10 to 12 repetitions (see instructions below).  Recover to GREEN before you transition to the next exercise and then rock and roll!

Once you have completed all 10 exercises, rest 30 to 60 seconds and then repeat once or twice (for a total of 2 or 3 rounds).  Perform a short cool-down in the BLUE for 2 to 3 minutes at the end.  

Intensity Guidelines:

Hit and stay in the YELLOW during each exercise and then to recover to GREEN before you move on to the next exercise.  As always, listen to your body.  If you need to take longer to recover between exercises, do it.  Good form is more important than speed.

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Duration Expectations:

If you repeat all 10 exercises once, the total duration of your workout should be 25 to 30 minutes.  If you repeat all 10 exercises twice, the total duration of your workout should be 40 to 45 minutes.

MEP It Up Circuit

  • BOSU Step Ups

Step onto BOSU with both feet and down to floor with both feet.  Perform as quickly as you can!

Right leg lead x 10; Left leg lead x 10 (20 total step ups)

  • BOSU Lateral Shuffle

Start to the right of the BOSU, place left foot on, then right foot on as left foot steps to the floor to the left of the BOSU.  Tap right foot to the floor on the right of the BOSU and head back the other way.

10 reps each way (20 times over and back).

  • Double BOSU Jumps

Place two BOSUs about 3 feet apart.  Start behind first BOSU (so that you are in a line with the BOSUs), jump onto BOSU and then into the middle between the two BOSUs.  Jump onto second BOSU and then onto the floor.  Jump to rotate a half turn so that you are facing the BOSUs again, and repeat going the other way.

10 reps total (5 times in each direction).

  • BOSU Triangle Jumps

Place BOSUs two feet apart.  Stand about a foot behind the BOSUs, right in the middle to form a triangle.  Jump onto the BOSU to your right and then back to your start point.  Jump onto the BOSU to your left and then back to your start point.

10 reps each side (20 jumps total).

  • Battlerope Party

Perform double synchronized wave with rope x 10.

Perform single asynchronous wave by alternating arms x 10 (5 each side).

Repeat double synchronized wave x 10.

  • Clean & Press

Choose a moderate weight (something that feels challenging but do-able for 10-12 reps).

Perform 10-12 reps as fast as possible with good form.

  • Bent Over Row

Choose a moderate weight (something that feels challenging but do-able for 10-12 reps).

Perform 10-12 reps as fast as possible with good form.

  • Dumbbell Single Arm Row to Reverse Fly

Choose a moderate weight (something that feels challenging but do-able for 10-12 reps).

Perform 10-12 reps on each side (10 rows, 10 reverse flys on each side).

  • Plank w/Rotation using Dumbbell

Start in a high plank holding on to dumbbells.  Rotate to your left and bring right arm up into a row and then extend your arm to the sky.  Slowly rotate back to the center and place your right dumbbell to the floor.  Repeat on the left.

Perform 10 reps to each side.

  • Lateral Band Walk

Wrap resistance band of your choice around your legs above your ankles (or around the center of your foot if you have an infinity band).  Step to hip width apart as your starting point.  Step to the left as wide as you can and then step back to hip width apart.

Perform 10 reps to the left and 10 reps to the right (20 steps total).

Rest 30 to 60 seconds and REPEAT 2-3 times.

We want to know how your workouts are going!  Post to Facebook, Instagram, and Twitter and use the hashtags: #MYZONE #effortrewarded #myzonemoves.

For more tips on how to use the MYZONE heart rate monitor, follow us during Fitness Fridays on Facebook Live (subscribe on MYZONE’s Facebook Page) – 8 am PST, 11 am EST.

Keep moving forward!

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