30-Minute Circuit Training

I did this with my clients last week and, though they whined a little, they came back this week still talking about how much they enjoyed it. I set up 10 stations in a circle in my living room, alternating strength training with a cardio exercise. One of my clients injured her foot recently, making it a challenge to do some cardio exercises. The exercises in parenthesis below are the “foot-free” exercises.

Complete 3 minutes of each of the following exercises:

  1. Bicep Curls with 8 lb. weights
  2. Jumping Jacks (Sitting Leg Crunches – lying on back with arms behind your head, perform a crunch, touching your right elbow to your left knee, then your left elbow to your right knee, and so forth)
  3. Zipper with one 10 lb. weight – hold weight with both hands at your belly button, then lift your arms [not your shoulders] as if you’re zipping up a jacket; then “zip” down to starting position; repeat
  4. Run in place (Swimming: lying on stomach with arms stretched forward and legs straight back, alternate lifting right arm and left leg, then left arm and right leg, in a fluttering pattern, as if you’re swimming; Or, Run in place on your knees – swing those arms and really get your heart rate up)
  5. Lateral Raises with 5 lb. weights
  6. Hook/Uppercut – switch which hand is performing each action at halfway point
  7. Tricep Overhead Extension with single 10 lb. weight
  8. Alternating Lunges
  9. Tricep Kickbacks with 5 lb. weights – sink down in to chair position, arms back, forming “chicken wings” and straighten arm from elbow to hand back with weights
  10. Crunches or Sit-Ups

Stretch afterward, holding each stretch for 10-20 seconds.

One response to “30-Minute Circuit Training

  1. Thank you Melissa but I didn’t see my e-mail until this morning at work.
    I also have not done anything since we last meet on Wednesday. 😦

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