Body Blast Circuit _ Sarah Grace Fitness

**Full Article Based on the Video Transcription**

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### Sarah Grace SG Training Zone: A Total Body Circuit Workout

Sarah Grace SG Training Zone introduces another exciting total body circuit workout at Beyond Fitness and Health in Hollandale Beach, Florida. Known for her engaging and effective routines, Sarah is back with a challenging circuit that you can try on your own or in the gym. She also gives a sneak peek into her upcoming online coaching website, which promises to offer personalized programming, nutrition guidance, and weekly radio shows. Stay tuned for updates!

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#### 1. **Walking Lunges: A Core Component of the Circuit**

The workout begins with walking lunges, a staple in total body circuits. Sarah demonstrates how to perform forward and backward lunges, emphasizing proper form. For those looking to challenge themselves, she suggests staying low during backward lunges to keep pressure on the quads. Beginners may need to fully extend after each lunge until they build strength.

- **Forward Lunges:** 10 repetitions per leg

- **Backward Lunges:** 10 repetitions per leg

This combination totals 40 lunges, targeting the quadriceps and glutes effectively.

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#### 2. **Push-Ups: Building Upper Body Strength**

After completing the lunges, Sarah moves on to push-ups. Push-ups are a classic exercise that works the chest, shoulders, triceps, and core. Depending on your strength and conditioning level, you can aim for 10 to 20 push-ups.

- **Reps:** 10–20 push-ups based on ability

Sarah encourages perfect form to maximize benefits and minimize injury risk.

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#### 3. **Up-and-Overs: A Dynamic Move for Core and Coordination**

Next up is the "up and overs," a dynamic exercise that requires coordination and stability. You’ll place one foot on a step, step over it with the other leg, and then hop off the elevated leg, landing softly. This move works the core, glutes, and balance.

- **Reps:** 20–40 depending on intensity

Sarah suggests increasing reps for those looking to challenge themselves further.

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#### 4. **Moving Planks: Engaging Core Muscles**

The final exercise in the circuit is moving planks. Sarah demonstrates how to perform this on a soft pad or floor. Starting in a plank position, you’ll push up and down while rotating sides, ensuring hips stay stable and engaged. This move targets the core muscles deeply.

- **Reps:** 10–20 depending on ability

Sarah reminds participants to focus on breathing and core engagement during this exercise.

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### Circuit Breakdown

Here’s a quick recap of the circuit Sarah demonstrated:

1. Walking Lunges (Forward & Backward): 40 reps total

2. Push-Ups: 10–20 reps

3. Up-and-Overs: 20–40 reps

4. Moving Planks: 10–20 reps

Sarah encourages you to adjust the number of reps based on your fitness level and gauge what feels manageable yet challenging. She also emphasizes the importance of proper form to avoid injury and maximize results.

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### Sarah Grace SG Training Zone: Stay Connected

Sarah concludes her video by encouraging viewers to check back for updates on her upcoming online coaching website. The platform will offer personalized programming, nutrition advice, and a weekly internet radio show where she’ll share tips, motivation, and more. If you’re excited about this new resource, make sure to follow Sarah’s social media or visit the gym for updates.

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### Final Thoughts

Sarah Grace SG Training Zone has once again delivered a challenging yet effective circuit workout that targets the entire body. Whether you're at home, in the gym, or on the go, this workout is perfect for individuals looking to push their limits and stay motivated. Don’t forget to follow Sarah’s journey and get ready for her online coaching platform—a game-changer for fitness enthusiasts!

Get in the zone with Sarah Grace SG Training Zone and take your fitness to the next level.

"WEBVTTKind: captionsLanguage: enhey this is Sarah Grace SG training zone I'm here at Beyond fitness and health my gym in Hollandale Beach Florida sunny Florida woo uh I'm going to give you guys a total body sort of circuit I know how much you seem to like them and a lot of people say that they enjoy them and they try doing them on their own and in the gym and whatnot so I wanted to give you another good one of those uh real quick my online coaching website is going to be open soon it's in the process of getting uh ready to roll so make sure you check back for updates on that because it's going to be really really cool you'll have access to me with programming nutrition and online weekly uh radio sort of Internet uh show so uh like I said check back for updates on when that will actually be open all right first thing I want to do is start with walking lunges okay I'm going to take you guys through this circuit and uh then you can go ahead and attempt to do it so I'm going to start back here walking lunges going to power up keeping that chest up knees nice and stable power up with each one 10 to 15 backwards okay the the way you can really challenge yourself with these backward lunges is to stay low and not come all the way up you keep that pressure in the quads but it is hard to do so in the beginning you may need to come all the way up okay forward lunge 10 backward lunge 10 it's a tough one especially when you go back it really burns up your quads so forward lunge 10 backward lunge 10 okay from there you're going to go to push-ups one 2 3 4 5 6 7 8 9 10 you're going to do 10 to 20 push-ups based on your uh conditioning and your strength how many you can do okay once you've done that then you're going to go to up and overs okay up and overs one foot's on the step up and over just like it says 20 of these you're going to hop off of this leg the leg that's on the step and do a little squap on either side okay once you've done 20 of those you're going to go to moving planks you can do the moving Planks on the a pad like I have or on the floor so start in a plank position push up down up down up down I like to rotate sides meaning the side that I come up on make sure you keep your hips nice and stable so you're not rocking all around you got to use your abso I'm on a breath okay moving planks so I'm going to walk you through it again you start off with forward lunges okay go 10 forward 10 back 10 forward 10 back that totals 40 then you're going to go to up and overs 20 total or if you want to kick it up a notch you can go 40 total on those oh I'm sorry in between you go push-ups so walking lunges push-ups 10 to 20 up and overs 20 to 40 moving planks 10 to 20 depends on your conditioning level you have to kind of gauge what you're capable of doing okay give it a shot Sarah Grace SG train Zone get in the zone my zonehey this is Sarah Grace SG training zone I'm here at Beyond fitness and health my gym in Hollandale Beach Florida sunny Florida woo uh I'm going to give you guys a total body sort of circuit I know how much you seem to like them and a lot of people say that they enjoy them and they try doing them on their own and in the gym and whatnot so I wanted to give you another good one of those uh real quick my online coaching website is going to be open soon it's in the process of getting uh ready to roll so make sure you check back for updates on that because it's going to be really really cool you'll have access to me with programming nutrition and online weekly uh radio sort of Internet uh show so uh like I said check back for updates on when that will actually be open all right first thing I want to do is start with walking lunges okay I'm going to take you guys through this circuit and uh then you can go ahead and attempt to do it so I'm going to start back here walking lunges going to power up keeping that chest up knees nice and stable power up with each one 10 to 15 backwards okay the the way you can really challenge yourself with these backward lunges is to stay low and not come all the way up you keep that pressure in the quads but it is hard to do so in the beginning you may need to come all the way up okay forward lunge 10 backward lunge 10 it's a tough one especially when you go back it really burns up your quads so forward lunge 10 backward lunge 10 okay from there you're going to go to push-ups one 2 3 4 5 6 7 8 9 10 you're going to do 10 to 20 push-ups based on your uh conditioning and your strength how many you can do okay once you've done that then you're going to go to up and overs okay up and overs one foot's on the step up and over just like it says 20 of these you're going to hop off of this leg the leg that's on the step and do a little squap on either side okay once you've done 20 of those you're going to go to moving planks you can do the moving Planks on the a pad like I have or on the floor so start in a plank position push up down up down up down I like to rotate sides meaning the side that I come up on make sure you keep your hips nice and stable so you're not rocking all around you got to use your abso I'm on a breath okay moving planks so I'm going to walk you through it again you start off with forward lunges okay go 10 forward 10 back 10 forward 10 back that totals 40 then you're going to go to up and overs 20 total or if you want to kick it up a notch you can go 40 total on those oh I'm sorry in between you go push-ups so walking lunges push-ups 10 to 20 up and overs 20 to 40 moving planks 10 to 20 depends on your conditioning level you have to kind of gauge what you're capable of doing okay give it a shot Sarah Grace SG train Zone get in the zone my zone\n"