Tag Archives: circuit training

Another Circuit Routine

We spent much of tonight discussing diet plans for this holiday season, so we only had time to do 1 minute on each station, but it was still a great workout. We used the Nike Boom App on Interval Training mode to time 1 minute reps with 15 second breaks between (time to move between stations), and got to listen to peppy music while we worked out. (FYI, it’s a free app for Droid and iPhone!)

Warm-up: walk in place while doing arm circles, followed by shaking your arms out. Then do 30 toe touches and 30 side bends (touch the sides of your knees with your fingertips if you can).

1. Charlie’s Angels Lunges: while performing alternating forward lunges, put your hands together like you’re making a gun with your fingers and point to your left when your left foot is forward, right when your right foot is forward.

2. Glute Leg Lift: down on all fours, with a flat back, lift one leg straight back and pulse upward. Switch legs half-way through.

3. Jump Rope

4. Hydrants: down on all fours again, with a flat back, lift bent leg upward on your side. Switch legs half-way through.

5. Alternating Front Lifts and Lateral Raises with 5 lb. weights.

6. Wall Squats: that’s right, just sit there…how low can you go?!

7. Kneeling Twist & Bend: Kneel on right knee, placing left leg straight out to the side; sitting up straight, twist at your waist toward the straight leg, then bend toward the straight leg, and return to center position. Switch legs half-way through.

8. Bicep Curls to Overhead Press with 5 lb. weights.

9. Pushup to Upward Dog to Downward Dog Cycle.

10. Tricep Overhead Extensions with 8 or 10 lb. weight.

Cool-down: Walk in place while performing wrist circles. Follow with tricep stretch (pat on back), cross over arm stretches, cat/cow stretch, and deep breathing, incorporating arms and legs.

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.