Full Body Circuit

It’s no secret that I love lifting heavy weights. Strength training can be so intimidating for women but there are so many benefits from it. That’s another blog post though. Today I knew I needed to get my heart rate up and keep it up. Since I really don’t enjoy traditional cardio (#notarunner) I went for a  full body circuit workout. Strength and cardio rolled into one 30 minute package. And no matter how much you love the heavy lifting, changing up your workouts is always a good thing.

Days like today start with the white board. I’ll throw out a number of rounds then work down the list trying to add in a mix of ‘cardio’ type moves like toe taps, burpees, and mountain climbers with more strength based exercises like squat presses or push ups. Then I do the full body circuit, which usually results in me changing up the order until I find what I think is the best for y’all to do too.

Full Body Circuit - GirlMeetsFitness.net

Then I come in and make it all pretty for y’all to save or print so it’s easier to pull up and follow at home when you do it! For this one you will need a set or 2 of dumbbells probably between 5-15 lbs.

Full Body Circuit - GirlMeetsFitness.net
(Click to download PDF version)

Full Body Circuit – What To Do:

(Click exercise name for photo description)

*Burpees: Stand tall with arms up, squat down and put your hands on the ground, jump your feet out behind you into push up position (do a push up if you want, don’t if you can’t), then jump feet back in, and jump back up to standing. Repeat. If you can’t do all that jumping then just squat down, step out into push up position, step back in, stand up as quickly as you can.

*Pushups: Do these regular, on your knees, or with your hands on a table/bench. Or make it harder by putting your feet on a bench and keeping your hands on the ground. Just do them how ever it is you can.

*Toe Taps: Against a step, alternate tapping your feet to the edge of the step quickly. Almost like doing high knees, which you can also do if you don’t have a step or low chair to tap on.

*Romanian Deadlifts: Holding your dumbbells straight down in front of you, hinge your hips and bend forward. Keep your legs straight but don’t lock your knees. Keep your back flat and your chest up. Then stand back up straight squeezing your glutes.

*Mountain Climbers: Get in push up position and ‘run’ your legs bringing your knee to opposite elbow. Do 10 on each leg or 20 total.

*Squat Press: Stand, holding dumbbells, with your elbows bent and dumbbells close to your shoulders. Sit back down into a squat making sure your knees don’t fall forward over your toes. Keep your body weight in your heels. When you stand up, extend your arms up into an overhead shoulder press. Then bring them back down to start.

*Skaters: Speed skaters…hop from your right leg to your left bringing the right back behind the left (keeping weight on the left), then hop from the left leg over to the right. For more challenge reach down and touch the foot you’re landing on. If you need it a little easier, take out the hop and just quickly step side to side.

*Bent Reverse Flyes: Stand with your knees slightly bent and hips hinged about 45*. Hold your dumbbells straight out in front of your torso, palms facing into each other. Keeping elbows slightly bent open your arms straight out to the side then bring them back in to starting position.

Run through the list of exercises doing 10 each (Toe Taps, Mountain Climbers, and Skaters are all 10 each leg – 20 total) then rest for 1 minute. If you need to take a few breathers during the circuit you can! Just don’t sit around too long. You want your heart rate to stay up. If you need a little more than a minute between rounds, take the time. Go again when you’ve caught your breath and can start your next round. And have fun!

Image sources: PopSugar.com, WomensHealthMag.com, NewHealthGuide.org, SquareBoxFitness.com, WatchFit.com

Strength & Balance Workout

Happy Saturday, y’all! What a week. Until today (which I plan to do once I get this post up) I have only ran once. And that was on a treadmill and wasn’t the best run. Sometimes that happens though…you have the best intentions and other things come up. And that’s ok! Try not to stress about missed workouts and just get right back into it as soon as you can. Instead of getting to the gym yesterday I did this workout in my house with a 10lb dumbbell. I was super sweaty and today my legs are sore so I count that as a success.

Today’s workout is all about gaining strength & improving your balance. Grab a dumbbell and get to work!

Balance and Strength Workout - www.girlmeetsfitness.net

What you’re doing:

  • Single Leg Wood Chop. 12 on each leg. Try to stay on one leg, tap the back toe down to stabilize if you need to. Drop the weight if you need to.
  • Floor Bridge. 12 full, then lift and pulse 12.
  • Single Leg Touchdown to Curl and Press. 12 on each leg. Similar to the first exercise, if you need to tap the back toe down to stabilize yourself go for it, just keep most of your weight on the leg you’re working.
  • Side Planks. 30 seconds each side.

Do each exercise in order. Rest for 60 seconds and repeat for a total of 3 rounds.

If you wan’t an extra challenge try adding time to your side planks or throw in a 4th round!

HIIT The Track Workout

Hey y’all! We’ve taken a week off from the gym and the Kelsey Byers Fit Body challenge. School is out now and I still need to add childcare to my gym membership. Also, this weekend is our first big roller derby game and I need my legs to not be exhausted from the leg days like they usually are at practice.

Anyway, with all that said, we’ve been doing home/track workouts this week. As much as I love heavy lifting it has been nice to change things up a bit and get outside. We did a workout Thursday that I really liked and wanted to come on here and share with y’all – HIIT the Track workout.

HIIT the Track - Outside track workout from www.girlmeetsfitness.net

The Breakdown:

  • Push ups and squats. You know how to do those! If you need to drop to your knees on the pushups that’s totally fine. Just make sure your body is in a straight line from your head to your knees. No saggy bums!
  • Lunge twist – Step back in a reverse lunge while twisting your torso toward your forward leg. Almost like you want to cross and touch your opposite elbow to your forward knee.
  • Spiderman planks – Forearm plank bringing your right leg up to your right arm, then alternate bringing the left leg to the left arm. Here’s a super quick video I found so you can see what I mean:  Spiderman Plank 
  • Mountain climbers and tricep dips. Hopefully you have steps, a bench, or something at your track to dip on, but if you don’t or if they’re just a little too hard you can do them from the floor as well. Here’s a good video showing what it should look like: Floor Tricep Dip
  • Running – When we did it we jogged a lap after each circuit. It took about 2.5 minutes of steady state cardio. You could also do this on a treadmill, bike, or elliptical if you’re doing this workout inside. If you don’t have access to that just keep moving and keep your heart rate up for 2ish minutes. You can jump rope, do step ups, jog in place…just keep the blood flowing!

There it is! Now go get sweaty 🙂

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