06.18.2012 / Blog Posts Health and Wellness
Your push up form may not be as good as linebacker Brian Orakpo but hey, everyone has to start somewhere! This week, WOW's contributing personal trainer tells readers how to create your own circuit training program that includes push ups, lunges and crunches, and that can be done anywhere you go...
Becky Johnson, Certified Personal Trainer (ACE); IBNFC Certified Nutrition Coach
This week I got wrangled into something called the Golds Gym Gauntlet. I know, it sounds like some kind of hazing ritual. But its not: It was really fun ..but hard. Let me explain...
A team of people go through a series of exercises and the team with the fastest time wins. Sounds easy enough and the exercises themselves are some we do all the time in our own workouts. But when you add the timing element into the mix, it takes on a whole new intensity! We will do this for three weeks in a row and hopefully our team will come out on top! Our fearless captian, R.J., thinks we can do it.
It was a great short and intense workout. I thought it would be a great workout for my clients to try. Its good to shake things up and challenge your body in different ways and this would definitely do it.
It basically consists of eight exercises that you can set up as stations. You go through the stations as fast as you can with proper form. Time yourself on every circuit and try to beat your time with each round. I set up a little competition with my clients and will give prizes for the best time and most improved time. All these moves are brisk and target both the upper and lower body, which keeps your heart and muscles stoked at the right intensity.
Not only will you burn calories but youll also firm everything from shoulders to calves by using body weight exercises. So you can check off cardio and strength training in one session!!!
Fast And Furious Circuit
What youll need:
*3, 5 or 10 pound dumbbells, a mat, a step about 12 inches high, stopwatch.
Set up the following exercise in a circle or a line for speedier transitions.
15 Jumping Jacks
15 Push Ups (knees or toes)
15 Jumps onto a stair or step (both feet land together)
15 Lunges on Each Leg
15 Shoulder Presses (use dumbbells)
15 Speed Squats
15 Burpees (squat down, put palms on the floor, jump feet out behind you, bring them back in, stand up and jump..thats one rep!!)
(My Golds Gym Gauntlet team did 30 reps of each - Imagine that!)
Give yourself about 2 minutes recovery time between circuits. Remember, you want to beat your time with each consecutive circuit. Go through the circuit 3-4 times. Remember to warm up 5-10 minutes before you start and cool down with some stretching when you finish. You can turn this into a friendly competition with family, friends or co-workers.
I would like to hear your feedback on this fast and furious circuit. Enjoy!
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