Saturday, June 1, 2013
Saturday, March 5, 2011
No time for the gym? No Problem!
Life is CRAZY! As a single, working mom and student- I understand. Time is one of the most biggest obstacles that each of us face. The important thing to remember is that you NEED to slow down and take care of YOU, in order to be your BEST for everyone and everything else!
I put together this efficient circuit as a total body workout that will burn calories, build muscle and leave you feeling accomplished and energized! Enjoy!
"DO ANYwhere" Total Body Circuit
For Beginners I recommend doing 1 set of 12-15 reps of each exercise with a 3-5 pound weight. For Intermediate/Advanced exercisers 2-3 sets of 12-15 reps or to momentary muscle failure (MMF). This sounds scary but is just the point where you cannot complete the set in good form. MMF has been shown to be very effective in building muscle. Remember, muscle=improved metabolism.
Complete one set of strength exercises followed by approximately 3 minutes of cardio. Mix up the exercises but make sure you are challenging yourself, and keeping your HR up as you transition back to the strength exercise. After you have completed circuit #1 the desired number of times move on to #2.
CARDIO
Push Up
Tricep Kickbacks
Plank
Knee to Elbow (standing or in plank position)
CARDIO
Jumping Jacks, Jog with Overhead Press, 'Jump Rope', High Knees, Butt Kicks, any type of intense cardio. (You can scale your cardio on a 1-10 scale, 1- being a walk in the park- 10- being as hard as you can possibly push. Beginners should do cardio at a 6, More advanced progress to a 8/9).
Follow with total body static stretching for 5-10 minutes.
Of course NO one workout is right for everyone but this can be altered to meet your fitness level. Just keep a positive outlook, do your best and let this workout help MAKE your day and your life GREAT!
I put together this efficient circuit as a total body workout that will burn calories, build muscle and leave you feeling accomplished and energized! Enjoy!
"DO ANYwhere" Total Body Circuit
For Beginners I recommend doing 1 set of 12-15 reps of each exercise with a 3-5 pound weight. For Intermediate/Advanced exercisers 2-3 sets of 12-15 reps or to momentary muscle failure (MMF). This sounds scary but is just the point where you cannot complete the set in good form. MMF has been shown to be very effective in building muscle. Remember, muscle=improved metabolism.
Complete one set of strength exercises followed by approximately 3 minutes of cardio. Mix up the exercises but make sure you are challenging yourself, and keeping your HR up as you transition back to the strength exercise. After you have completed circuit #1 the desired number of times move on to #2.
Plie Squat with Medial Dumbbell Chop (You can also hold your child on your mid section).
Lunge with a Bicep Curl
Glute Bridge
 |
| Plie Squat: Head up, chest out, back straight. Wide Stance with the feet, toes do not come past your knees. Master the squat then consider raising the weight overhead and bringing it down. |
 |
| Lunge: Goals is to have both legs bent @ 90 degrees. Back straight, knees to not come past toes. May add a bicep curl after you have established good form. |
CARDIO
Push Up
Tricep Kickbacks
Plank
Knee to Elbow (standing or in plank position)
CARDIO
Jumping Jacks, Jog with Overhead Press, 'Jump Rope', High Knees, Butt Kicks, any type of intense cardio. (You can scale your cardio on a 1-10 scale, 1- being a walk in the park- 10- being as hard as you can possibly push. Beginners should do cardio at a 6, More advanced progress to a 8/9).
Follow with total body static stretching for 5-10 minutes.
Of course NO one workout is right for everyone but this can be altered to meet your fitness level. Just keep a positive outlook, do your best and let this workout help MAKE your day and your life GREAT!
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