Posts Tagged ‘Circuit’

I know it’s been awhile since I’ve written a blog.  I’ve been fighting a serious case of writer’s block…oh well, it happens.  I’ve also been struggling a bit with getting motivated to get my workouts in.  My best time to workout is first thing in the morning but with all the craziness of the summer:  work schedule, kids, etc. my workout time is never the same from day to day.  Most of my workouts have been at home as well which has forced me to be a bit creative at times.  With limited time, limited equipment, and constant interruptions from my kids, I’ve found that performing circuits is the best way to get in both my weights and cardio/conditioning in a shorter amount of time.

Here’s today’s workout I performed with emphasis on back and biceps:

10 minute warm-up on bike

Perform the following circuit of exercises 4 times through with as little rest as possible (use weight heavy enough that the last few reps are tough):

  • Pull-ups x 10
  • DB Curls x 10
  • Kettlebell Swing x 20
  • 2-Arm DB Row x 10
  • DB Reverse Curls x 10
  • Jump Rope x 50
  • Kettlebell Pullover x 15
  • In & Out Band Curls x 20 (Alternate curling band in toward your chest and out to the side keeping elbows locked in at your sides)
  • Fast feet on bottom step of staircase x 50
  • Single-Arm T-Bar Row with Barbell x 15 each side

 

After performing this circuit:

  • DB Back Flye 2 x 15
  • Band Straight Arm Pulldown 2 x 20
  • TRX Inverted Rows x 100 (as many sets as it takes to complete 100:  50 reps with neutral grip and 50 reps with pronated grip)

Finish the workout with 10 minutes of Jump Rope…well, in my case today, I got another 10 seconds of cardio when I walked into the giant spider web that was across the gate of my fence 😛

Try it and let me know how you do!

Leg Circuit

Posted: July 17, 2014 in Fitness
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I have found that one of the most difficult workouts to complete at home successfully is legs.  When most people think of a leg workout (myself included), they think of heavy squats, leg presses, leg extension, etc.  I don’t know about you, but I don’t think I could safely clean and press the amount of weight I would want to squat at home.  I certainly don’t have a fancy leg press or leg extension machine at home either.

So, my favorite way to do legs at home is to complete a circuit and utilize a lot of unilateral moves.  The following is the circuit I completed at home today using only a few kettlebells and a step.  It took me about 1 hour to complete 4 total rounds (including interruptions from my kids, the phone, and a few curious bees)…

IMAG3604-1

All exercises were done back-to-back with little-to-no rest.  I used 15 reps for all of the exercises with the exception of the medicine ball squats (20 reps).  So, grab your Top Secret Nutrition Pump Igniter or Cardio Igniter (’cause either one will do!), warm-up and GO!

  • Kettlebell (KB) Goblet Squat
  • KB Stiff-Legged Deadlift
  • KB Sumo Deadlift
  • KB Step-Up
  • KB Bulgarian Split Squat
  • KB Deficit Reverse Lunge
  • Bodyweight Unilateral Box Squat
  • Bodyweight Squat with Medicine Ball Squeeze (medicine ball between knees, fast reps – if you drop the ball, start over! :-P)
  • KB Calf Raise Farmer’s Walk (about 50′ x 2)

Take a few minutes between each circuit to rest and complete 2-4 circuits total.  It may not be heavy but I was certainly sore afterward!

If you decide to give it a try, let me know how it goes!

The Number One Reason…

Posted: March 6, 2014 in Fitness
Tags: , , ,

Time!  It’s the number one reason people give for not participating in a regular exercise program, right?  If you can find 30 minutes, you can certainly get a decent workout in.  It just takes a combination of motivation, determination, and a little bit of creativity.  I had quite a busy day today.  So busy, in fact, that I was not able to get to the gym.  I actually didn’t have any significant time to myself until my kids went to bed.  I certainly didn’t want to spend over an hour exercising…I didn’t want to throw in the towel either.  I planned today to be a cardio/core day because I knew I wouldn’t be able to adequately train legs at home.  I wanted it to be a fast but effective workout and not a 20 minute walk in the park followed by 4 sets of 20 crunches…So, here is what I did with my 30 minutes…

  • 5 minute warm-up on my Spin Bike

I set my workout timer for 20 cycles of 1 minute each (actually 1 minute and 10 seconds to allow me to switch between the bike and core exercises…no cheating here!) and alternated between 1 minute sprints on my bike and 1 minute of each of the following core exercises.  There was absolutely no rest until I finished the 20 cycles…so here is a list of the exercises I alternated with my bike sprints:

  • Knee-Ins
  • Crunch
  • Russian Twist with Medicine Ball
  • Ab Wheel Roll-outs (what was I thinking doing this for 1 minute straight?!)
  • Frog Crunch
  • Scissor Kicks
  • Bicycle Crunch
  • Plank
  • Mountain Climbers
  • Double Crunch

Rest about 1 minute at the end (just enough to hydrate and catch your breath…)

  • 5 minute cool-down on Spin Bike

That’s it…30 minutes (ok maybe like 33 minutes and 20 seconds but who’s counting) and covered in sweat!  Give it a try…you’ll either thank me or, well, not…