Venus Index Circuits Advanced Exercise Gallery

19 New Advanced Level Exercises •You will find these exercises in the level 2 and level 3 modules of the Venus Index Circuits Workouts indicated with an asterisk (*) •Each exercise adds a new level of complexity to the workout •You will develop a higher degree of strength, endurance, coordination, and balance as you master these new exercises •VIDEO: Each exercise has a link to a video example, I highly recommend you watch the video to study the exact form and tempo before attempting them.

Bent Row, Front Raise, French Press

Click to watch the video here Bent Row, Front Raise, French Press

Start Finish

Start with dumbbells at side, bend to a bent row bringing elbows up to your sides, then, starting with your arms straight, do a front raise, bringing the weights over your head into a French press in one smooth motion. These three movements together count as one “rep”.

Crossover Step-Up Click to watch the video here Crossover Step-Up

Start Finish

Start standing to the side and back of a bench. Step forwards across your body with your outside leg onto the bench into a step-up, then step down on the other side. Repeat crossing over from the other side. One rep is one step up from each side.

Curtsy Lunge and Curl Click to watch the video here Curtsy Lunge and Curl

Start Finish

Start with dumbbells at your side. Step back into a curtsy lunge, and as you come up, bring your arms up into a dumbbell curl in one smooth motion.

Curtsy Lunge and Single Lateral Raise

Click to watch the video here Curtsy Lunge and Single Lateral Raise

Start holding one dumbbell. Step back into a curtsy lunge with the same foot as the hand holding the dumbbell. As you stand up, bring the dumbbell-holding arm up in a lateral raise, keeping that arm straight. Do all your reps on one side, then switch.

Start Finish

Double Press

Click to watch the video here Double Press

Start Finish

Start with arms extended above the head while lying on a bench. The first press is a standard flat press with the elbows out to the side and your palms facing your knees. At the top of the movement, twist the dumbbells so your palms face your head, then do a second press with your elbows tucked close bringing the dumbbells down to the waist. The two movements count as one rep.

Mountain Climbers Click to watch the video here Mountain Climbers

Start

Finish

Start in a pushup position with your feet on a bench, one at a time, bring your knees down to touch your elbows. One rep counts as one knee touch per side.

Pike Front Raise Click to watch the video here Pike Front Raise

Start Finish

Start with dumbbells at your side, bend forwards until the weights are at your toes (pike), then, keeping your arms straight, lift the dumbbells over your head in a front raise in one smooth motion.

Point and Pike Click to watch the video here Point and Pike

Start Finish

Start in a pushup position, turn and point upwards with one hand, then in one smooth motion, bring the same hand down across the body to touch the opposite toe, repeat on the other side. One rep includes a touch on both sides.

Pushup and Leg Raise Click to watch the video here Pushup and Leg Raise

Start Finish

Start in a pushup position, and do a regular pushup, but at the top of the motion, lift one leg behind you, keeping the leg straight. One rep is two pushups, with one leg raise on each side.

Pushup, Point, and Pike Click to watch the video here Pushup, Point, and Pike

Start

Finish

This exercise is the same as the point and pike, but a pushup is done at the beginning. A pushup moves into a point on one side, then a toe touch to the opposite foot with the hand that was used for the point.

Reverse Lunge, Lateral Raise (bottom) Click to watch the video here Reverse Lunge and Lateral Raise Bottom

Start Finish

Start with dumbbells at your side, step back into a reverse lunge and at the same time, do a lateral raise so that the top of the raise occurs when you hit the bottom of the lunge.

Squat and Front Raise Click to watch the video here Squat and Front Raise

Start Finish

Start with dumbbells at your side, as you sit into a squat, raise the dumbbells in front of you in a front raise. The top of the raise should coincide with the bottom of your squat.

Stability Ball Curl-up and Pushup Click to watch the video here Stability Ball Curl-Up and Pushup

Start

Finish

With your feet on a stability ball and your hands in a pushup position on the ground, curl the ball towards you and tuck your knees to your chest, then do a pushup. One rep includes both the curl-up and the push-up in one smooth motion.

T-Bend and Front Raise Click to watch the video here T-Bend and Front Raise

Start with a dumbbell in one hand. Do a t-bend lifting the foot on the same side as the hand holding the weight, then as you bring the foot forward, lift the dumbbell into a front raise. Do all your reps on one side, then switch.

Start Finish

T-Bend and Lateral Raise Click to watch the video here T-Bend and Lateral Raise

Start

Finish

Start with dumbbells at your side. As you bend into a T-Bend, do a lateral raise, bringing your arms out to the sides so that the top of the raise coincides with the bottom of the T-bend. Switch legs. One rep includes two T-bends, one on each leg.

T-Bend and Row Click to watch the video here T-Bend and Row

Start

Finish

Start with dumbbells at your side, and bend forward into a T-Bend. At the bottom of the bend, row the dumbbells bringing your elbows to your waist. One rep includes one T-bend on each leg.

T-Bend, Curl and Press Click to watch the video here T-Bend, Curl, and Press

Start Finish

Start with dumbbells at your side. Complete a T-bend, then as you come up from the T-bend, curl and press the dumbbells in one smooth motion. One rep includes one T-bend on each leg.

Triple Curl Click to watch the video here Triple Curl

Start Finish

This exercise is a combination of three bicep curls. The first is a hammer curl with your palms facing inwards. The second is a standard curl where your palms face up, and the third is a reverse curl with your palms facing downwards. These three curls combined counts as one rep of a triple curl.

Venus Raise Click to watch the video here Venus Raise

Start Finish

Starting with dumbbells at your sides, bend forward. As you bend, do a lateral raise where the top of the raise coincides with the bottom of the bend, then in one smooth motion, keeping your arms straight, do a front raise finishing the movement above your head.