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Pressed for time or want a workout you can do while watching tv...then circuit training is for you. It'll target your major muscle groups while getting your heart rate up to get your cardio in too. It is also great for mixing up your workouts. If you are just starting out then do this circuit training workout for beginners on Tues/Thurs. Then you can advance to Mon/Wed/Fri later on as you get better in shape. You can do abs on the days that you do not do this circuit training workout. Do each exercise in the circuit one right after the other with no rest until the end of the circuit. That's how you'll get your heart rate up. So do the following circuit 3-5 times depending on your level and increase your rest time as needed. Train hard but know your limits.
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Warm up & Stretch 15 - 20 reps Squats 15 - 20 reps Push Ups 15 - 20 reps Dumbbell Rows 30 seconds Mountain Climber REST 2 minutes then repeat circuit
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Squats
Begin standing straight up with the dumbbells, if you'll be using them. Your back should remain straight throughout each rep. As you slowly lower your body, keep your knees behind the toes & bend your knees at 90 degrees. When your knees bend at 90 degrees, your thighs should be parallel to the ground. Hold for 2-5 seconds, depending on your level. Then push at the heels and raise yourself slowly back to the standing position. Focus on quality not quantity. |
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Push Ups
Lie face-down with your hands at shoulder level and slightly more than shoulder-width apart, your feet together and parallel to each other. Your body should make a straight line from the heels of your feet through your knees & through your hips and all the way up your back. Don’t let your butt hang or rise high in the air. This may do more harm than good so make sure to keep a straight form. Focus on quality not quantity. Slowly lower your body towards the ground. Bend your arms and keep your wrists stabilized. Keep your body straight and your feet together. Do not go all the way to the ground. Make sure when you go down that your elbow does not break the plane of your body. Use a slow controlled motion. Let your body go down slowly, hold for 1-2 seconds, & return to the top. If you feel any joint pain, try moving your hands further out to the side or closer in to your side. |
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Dumbbell Rows
Grab 2 dumbbells. Keeping your back straight, bend forward at your waist so that your chest is leaning forward over your feet. You can use a weight lifting belt for more support. Slightly bend at the knees, keeping your feet just beyond shoulder width apart. With your arms extended, grab the dumbbells with your palms facing inward towards each other and your hands about shoulder width apart. Lift or pull the dumbbells up and into your stomach area. You should feel your back muscles squeezing at the top. Hold for 2 seconds. Slowly return to the start position and repeat. |
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Mountain Climber
Get in a push up position on your hands and toes. Quickly but safely, bring your right knee in towards your chest, resting the foot on the floor. Jump up and switch feet in the air, bringing the left foot in and the right foot back. Continue alternating the feet as fast as you safely can for 30-60 seconds. |
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