August 08

Hurricane Circuit Routine

It’s August in Florida, which can only mean one thing: it’s hot, sticky, humid hurricane season. Why not get a little tongue in cheek and do an indoor hurricane circuit? I’m down!

I saw this on FitnessRX for Women and couldn’t wait to try it! It combines HIIT with strength training to boost muscle development while maximizing fat loss. Sign us up for that, right?! The premise of the hurricane style circuit is to start off with a high intensity cardio move (like sprints or sled) and follow with 2 strength exercises. Here’s what I did:

9 total sets (3 sets of each block of exercises)

Set 1: repeat 3 times (rounds 1-3)
:30 sprint
:30 rest
10 push-ups
15 kettle bell swings
:60 rest

Before next round, rest 2:00

Set 2: repeat 3 times (rounds 4-6)
:30 sprint
:30 rest
8 dumbbell squat press (go heavy & deep!)
8 each leg jump lunges
Rest :60

Set 3: repeat 3 times (round 7-9)
:30 sprint
:30 rest
5 per side single arm dumbbell snatches (see photo below)
10 bent over dumbbell rows
Rest :60

Single Arm Dumbbell Snatches:
This is one of my all time favorite moves. Why? It’s uses almost every muscle in your body, gets your heart rate soaring and frankly, just makes me feel really strong. I took some, albeit fuzzy, photos to show you the mechanics because it took me a while to learn how to do this properly. Keep in mind that the photos are in super slow motion, basically static poses with a small weight, so they don’t completely illustrate the intensity of the movement.

  • Grab a dumbbell with an overhand grip. Make sure the weight is decently heavy otherwise it won’t work quite right. I use a 30-35lb but you can start with closer to 20lb to get the mechanics right.
  • Bend at your hips and knees to squat down until the weight is centered between your feet, your arm straight.
  • Your lower back should be slightly arched
  • Drive your heels into the floor.
  • Your feet should be slightly wider than shoulder-width apart.


  • In a single movement, try to throw the dumbbell at the ceiling–without letting go of it.
  • Bend your arm and raise your elbow as high as you can.
  • Keep the dumbbell as close to your body as possible at all times. It reminds me of trying to start a lawn mower but pulling straight up.
  • You should be thrusting the dumbbell upward so forcefully that you rise up on your toes.



  • Allow your forearm to rotate up and back from the momentum of the lift, until your arm is straight and your palm is facing forward.
  • Pull your body under the weight.
  • Push your hips forward.