Circuit Training

10

Fast & Furious 300 Calorie Circuit

Warm up for 10 min at a moderate pace, then do the circuit with no rest in between the moves

1.Three Way Jumping Jacks 60 sec

2. Squat Up To Twist 15-25 reps each side

3. Three Way Jumping Jacks 70 sec

4. Alternating Dead Lift With Curtsy 15 reps each side

5. Three Way Jumping Jacks 80 sec

6. Push Up To Side Crunch 15-25 reps

7. Three Way Jumping Jacks 90 sec

8. Alternating Cross Leg Renegade Row 15-25 reps

9. Three Way Jumping Jacks 80 sec

10. Push Up Step Kick Through With Shoulder Press 10-15 reps

11. Three Way Jumping Jacks 80 sec

12. Tricep Extension (Head Banger) With Pelvic Thrust 25 reps

13. Three Way Jumping Jacks 70 sec

14. Tricep Dip With Alternating Bicep Curls 10-15 reps

15. Three Way Jumping Jacks 60 sec

16. Static Sumo Squat With Alternating Side Bend & Ankle Reach 25 reps

17. Three Way Jumping Jacks 50 sec

18. Iso Squat With Alternating Calf Raise 25-35 reps

19. Three Way Jumping Jacks 40 sec

http://gymra.com/

30 Minute Fat Torching Circuit Workout:

It’s no secret that circuit training is the way to go for high-level fat burn.  It keeps your heart rate pumping and your body moving through resistance, aerobic, anerobic and body weighted movements thus working to shape muscle and torch fat simultaneously.

The Low Down:

(from livestrong.com, workout adapted)

Circuit training is a quick and efficient workout that works to gain muscular strength and endurance. Exercises are performed at various stations, and weight resistance can be easily selected by placing a pin in the desired weight. A full-body workout can be completed in as little as 30 minutes.

Two to three workouts weekly for 30 minutes will increase strength (the ability to lift heavier weights) and endurance (the ability to lift a weight many times).

Chest, Shoulder and Triceps

Complete 3 supersets of 10 to 12 repetitions for each exercise.

Your choice of: Skipping, Jumping Jacks, Skaters, Bench Hops, Burpees for 45 sec between each superset. 30 sec rest before you begin the next one.

  • Seated or Vertical Chest Presses - With arms bent and gripping the handles, press arms forward until fully extended. Hold, then slowly return to the starting position. 
  • Peck Deck - In a seated, upright position, bend arms and place forearms on pads or grip handles. Squeeze the chest and bring pads or handles together, hold, then slowly return to the starting position. 
  • Overhead Press - In a seated, upright position, bend arms and grip handles. Lift the arms up until they are fully extended. Hold, then slowly lower, returning to the starting position. 
  • Lateral Raises - In a seated position, bend arms and place hands against pads or grip handles. Lift the pads or handles out to the sides, hold, then slowly return to the starting position. 
  • Tricep Pushdowns - Bend the arms and grip the bar while standing. Push the bar down towards the thighs until your arms are fully extended. Hold, then return to the starting position.

Back and Biceps

Complete one to two sets of 10 to 12 repetitions. 

Your choice of: Skipping, Jumping Jacks, Skaters, Bench Hops for one minute between each superset. 30 sec rest before you begin the next one.

  • Lat Pulldowns - Sit and arch your back slightly. Keep your legs bent with knees under roller pads and hands gripping the ends of a lat bar. Begin the exercise by squeezing the shoulder blades together and pulling the bar towards your chest. Hold, then slowly return to the starting position, relaxing the back muscles and letting your shoulder blades separate. 
  • Seated Row - Sit with back your straight, knees slightly bent and hands gripping the bar. Start by squeezing the shoulder blades together and bringing the bar towards your ribs. Hold, then slowly return to the starting position, relaxing your back muscles and letting your shoulder blades separate. 
  • Bicep Curls - In a standing position, extend your arms towards the thighs and grip the curl bar. Bend the arms, keeping the elbows down, and squeeze the biceps to bring the bar up to your chest. Hold, then slowly return to the starting position.


Lower Body and Ab Exercises

For legs, complete 3 supersets of 12 to 15 repetitions. 

Your choice of: Skipping, Jumping Jacks, Skaters, Bench Hops for one minute between each superset. 30 sec rest before you begin the next one.

  • Leg Extensions - Sit with your back straight, legs bent and feet under the roller pads. Extend the legs, bringing your feet up to a horizontal position. Hold, then slowly lower to the starting position. 
  • Seated Leg Curls - Sit with your back straight, legs extended, knees under the pad and feet above the roller pad. Bend your knees, bringing your feet down towards the floor. Hold, then slowly lift towards the starting position.
  • Machine Crunches - Sit with your back straight, the chest behind the pad with arms at sides. Tighten your ab muscles and bend the torso, bringing the pad down to your thighs. Contract the ab muscles, holding the pad down, then slowly relax the abs, bringing the pad up to the starting position.

Trainer Jen Widerstrom’s total-body bodyweight circuit can be done anywhere, anytime, since it requires nothing more than a little muscle.

How to do it: Begin with 10 pushups, with a single arm twist and reach between each. Next, complete 20 prisoner squat jumps. Complete the circuit with 30 single leg crunches, 10 on the left, 10 on the right, and 10 alternating. Rest and repeat as many times as you can in the time that you have.

See the complete workout on YouTube HERE

Workout Videos

I’ve found all of these videos streaming online on various websites, please let me know here if any of the links aren’t working so I can find an alternate site or if you have requests send them to me there as well and I’ll do the best I can to help. I will update this list as I find more fun and challenging workouts to keep your collection varying and exciting. :) 

Maintenance Check: 2/19/2015

Blogilates

Insanity

     Fit Test

     Plyometric Cardio Circuit

     Cardio Power and Resistance

     Cardio Recovery

     Pure Cardio

     Cardio Abs

     Core Cardio and Balance

     Max Interval Circuit

     Max Interval Plyometrics

     Max Cardio Conditioning

     Max Recovery

     Insane Abs

     Max Interval Sports Training

     Upper Body Weight Training

Jillian Michaels Videos

     6 Week Six-Pack: Level 1

     6 Week Six-Pack: Level 2

     30 Day Shred: Level 1

     30 Day Shred: Level 2

     30 Day Shred: Level 3

     Banish Fat, Boost Metabolism

     Cardio Kickbox

     Killer Buns and Thighs: Level 1

     Killer Buns and Thighs: Level 2

     Killer Buns and Thighs: Level 3

     Yoga Inferno: Workout One

     Yoga Meltdown: Level 1

Victoria’s Secret Train Like An Angel Workouts

10

10 (Simple) Home Workouts for the Holidays

Headed home for the holidays? Don’t buck your workout routine because you can’t go to the gym/box/fitness class/wherever you silence body fat. I’ve compiled 10 of my fave sweat-inducing workouts that you can do at home! All but 3 require zero equipment. Just pick a workout, put on some tunes, and get working! Add 20 min. of cardio for extra burn!

I’m helping my friend prep for her wedding (43 days to go!) and we’ve been meeting up for weekly workouts. Whether you’re a bride-to-be or just looking to shape up as we head further into summer, follow along! Here is our workout from last night, you can print this or save the image on your phone so it’s easy to follow along at the gym.

How to do the workout: Start with a slow to medium 5 minute jog to get yourself warmed up. Next you’ll be doing speed work. A 400 on the treadmill is .25 of a mile. For .25 of a mile you’ll increase your speed, how fast you go is up to you. Once you’ve completed that distance, reduce the speed and give yourself up to a minute to recover. You can either walk or jog during that minute. Repeat this a total of 6 times, trying to get faster with each 400.

Then move on to the circuits. Start with Circuit 1, do all three moves without any breaks in-between and repeat so that you complete Circuit 1 three times. Then move on to Circuit 2 and do the same thing, do each move without breaks and complete the circuit three times. You’ll need two dumbbells for the overhead presses, bicep curls and bent flys. I recommend using 5-10 pound weights.

The last circuit is all abs work. Do each move for a full minute without any breaks, the entire abs routine takes 10 minutes.

At the end stretch for a few minutes.

Here are links to a few of moves to help you as you go: Overhead press / Mountain climber / Bicep curls / Bent flys / Side crunch / Reverse crunch / High to lows / Side plank

*reminder, I’m not a certified trainer but I work out a lot and like to make my own routines. follow along if you’d like, I’ll be posting new #fitbride workouts each week!*

Some circuit cardio

For times when gyms aren’t in the picture, you are traveling, can’t go on a run, or are on house arrest. Body weight circuits are quite handy. Your heart pumps, you sweat a ton, you jam to Pandora, you maybe even watch the Today Show while you do it (guilty as charged).

So, here’s a good little body weight circuit, that definitely makes you sweat ( I did it in sweats, which helped)…to do while jamming to your favorite boy band Pandora station.

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