Try These: Circuit training
In a time pinch?
Circuit training is a great way to fit in several different moves in a shorter amount of time to get more of a workout in less amount of time! The great thing about circuits is they can always be designed to be difficult no matter how “basic” the moves are! You can always increase intensity by adding repetitions and/or weight!
I have found that circuit training has really done a lot for my body over the past few weeks. I love it. Here are a few circuits that I do on my own….
Circuit 1. Go through it 3 times with 1 min rest in between
1. Dumbbell Squats (10-15)
2. Dumbbell Bench Press (8-15)
3. Dumbbell Lunges (10-15 per leg)
4. Bent over dumbbell rows (10-15)
5. Bench Step-Ups (10-15 each leg)
6. Push-Ups (5-15)
Circuit 2. Do each station once for 1 min. 15 second rest in between each station
1. Goblet Squat
2. Mountain Climbers
3. Front Raise Arm Swing
4. T Push Up
5. Dumbbell Row
6. Split Squat Jump
7. Side Lunge Touches
8. Push Up Row
9. Lunge + Rotation
10. Push Press
Circuit 3. Interval Circuit
First Interval. Set 1=30 sec. each
1. Dead Lift
2. Jump Rope
3. Band Resistance Pushups-band around shoulders and back and push up
4. Side box jumps- 1″ box next to left or right foot, continuously jump side to side on box
5. Side Lunge Press
Set 2. -30 seconds
1. Dead lift
2. 1 leg dumbbell RDL’s
3. Bench Dips
4. Clean and press
5. Reverse lunge
Set 3. =1 min each station
1. Pronated Bent Over Rows (Overhand grip)
2. Clean and High Jerk
3. Band Side steps – band around ankles and step, squat and bring back
4. Step Ups
Circuit training is a great way to cut cardio workouts in half as well as a GREAT way to burn fat….make sure you push yourself to your limit! You want to burn out during the time that you are lifting!
