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/

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

Bodyweight Workout for Women

Found this awesome workout on Popsugar and decided to do it as part of my cross training tonight.

Warm up for 3-5 minutes and then do the 3 circuits below:

Circuit 1

  • Elbow Plank with Leg Lifts x 20 reps

Repeat circuit 3x

Circuit 2

  • Curtsy Lunge x 10 reps ea. side
  • Squat to Side Kick x 12 reps ea. side

Repeat circuit 3x

Circuit 3

  • Pilates Roll-up x 10 reps
  • Leaning Lunge x 12 reps ea. side

Repeat circuit 3x

To increase the burn, I used a 15lb kettlebell for the squats, russian twists and lunges.

The entire workout took me about 25 minutes.

Reblog to share.

Follow my blog for more workouts.

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

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!*