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September 19, 2005
Circuit Training
Another opportunity to get the best of both worlds in a short amount of time. Like interval training, circuit training challenges both the aerobic and anaerobic systems. Start out doing this workout 2 times a week, taking a day off in between. Work your way up to 3-4 times/week with a day off in between.
Warm up for 5 minutes by walking, marching or jogging in place, dancing or doing any light cardio exercise.
1. Raise your heart rate with 20 jumping jacks.
2. Follow with 20 squat/sky reaches. With your feet hip width apart, raise your hands to the sky and squat down like you are going to sit in a chair. On the way down, bring your hands down to touch the ground. On the way up, raise your hands back up to the sky.
3. Do another set of 20 jumping jacks.
4. Do 10 reverse lunges. Stand with your feet hip width apart. Reach your right foot back so that your left thigh forms a 90 degree angle with the ground. Don’t let your knee go past your toes. Push off with your back foot, returning to start. Do the same with the left foot until you’ve done 10 with each leg.
5. Do 15 bicep curls. Using light weights (should be able to do 15 repetitions with the last 3 being challenging). Stand with feet hip width apart. Keeping you elbows in close to your body, curl the dumbbells up towards your shoulders, stop the motion before reaching the shoulders. Lower the weights to the starting position and repeat.
6. Jump rope for 30 seconds. (Or pretend you’re jumping rope if you don’t have a rope.)
7. Set the rope on the floor in a vertical line and jump over it, from side to side for 30 seconds.
8. Jump rope again for 30 seconds.
9. Do 15 triceps extensions. Stand with feet hip width apart. Hold the dumbbell by one end with both hands over the back of your head. Slowly lower the dumbbell and press back to the starting position.
Repeat the circuit 2 more times.
Cool down for 5 minutes with similar light exercises as the warm up.
Stretches
1. Stand on your right leg, bend your left knee back and grasp your left ankle. Slowly pull on your foot until you feel the stretch in your quadriceps. Hold for 10 seconds. As you lower your leg, reach it back and slowly bring your heel towards the ground until you feel the stretch in your calf. Hold for 10 seconds. Tilt your hips forward and feel the stretch in your hip flexor. Hold for 10 seconds. Switch legs.
2. Sit on the floor with your left leg stretched out towards the left side and your right foot tucked inside. Slowly lean forward towards your left knee until you feel the stretch in your hamstring. Hold for 10 seconds. Switch legs.
3. Bring your right arm across your body in front of your neck. Slowly press on your right elbow until you feel the stretch in your shoulder. Hold for 10 seconds. Switch arms.
4. Place you right arm on your shoulder with your elbow pointed forward. Slowly press up on your right elbow with your left hand until you feel the stretch in your triceps. Hold for 10 seconds. Switch arms.
5. With your arms at your sides, flex your fingers forward. Slowly extend your arms behind you until you feel the stretch in your biceps. Hold for 10 seconds.
Variations:
Work different muscles in the strength portions of this workout by substituting these exercises.
Instead of bicep curls, do side arm raises. Hold dumbbells at your sides with your feet hip width apart, elbows slightly bent. Raise your arms up to no more than shoulder height. Lower to the starting position and repeat. This is difficult for many people and you may need to use lighter weights.
Instead of the tricep extensions, do bent-over dumbbell rows. Again, stand with your feet hip width apart, knees bent and bend at your waist. Your back should be flat. Hold the dumbbells with your palms facing in. Bend your elbows and lift your upper arms keeping your arms close to your body. Squeeze your shoulder blades as your hands almost reach your torso height. Slowly lower and repeat.
Posted by Lisa at September 19, 2005 01:29 PM
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