Posts tagged ‘circuit training’

May 19, 2014

Outdoor Circuits to Ease Into Summer

 

yoga sunset

So, have you heard? Summer’s coming . . . and it’s going to be hot, hot, hot! Now’s the perfect time to start conditioning yourself to tolerate the blazing sun while still reaching your fitness goals. If you take the time now to gradually ramp up your intensity as you exercise outside, you’ll be much better prepared to stay active, healthy, and safe as the seasons change.

Easy Does It

Let your body be your guide when exercising in the great outdoors. Start out in the shade, if possible, and avoid heavy-duty cardio between 10 AM and 4 PM (the hottest part of the day). If you start to crash and burn after 20 minutes, just be kind to yourself—take a break, hydrate yourself, and go easy. You’ll be hardcore in no time!

girl drinking water

Also, drink plenty of water before and during your exercise outside. A good rule of thumb is to drink around 8 oz. of water 15-20 minutes before you start. Then, drink 4 oz. of water or sports drink every 20 minutes while you are exercising. If you experience any of the following signs of potential heat exhaustion (dizziness, fatigue, profuse sweating, pale skin, rapid heartbeat, muscle cramps, headache, or nausea):

  • Stop exercising
  • Get somewhere cool
  • Hydrate yourself
  • Cool your skin with cold water
  • If your symptoms don’t resolve quickly, seek medical attention immediately.

 

Simple Cardio/Ab Routine

EKG

Check out this simple circuit guaranteed to get your heart rate up and break a little sweat. It’s quick and easy (no equipment needed, except maybe a towel or mat for the Ab Circuit), so find your favorite spot outside and get going!

 

Cardio Circuit—(go through the entire circuit, then repeat)

  • 20 jumping jacks
  • 20 high knees
  • 10 burpees

(10-second rest, if needed)

  • 30 speed skaters (15 each leg)
  • 20 walking or stationary lunges (10 each leg)
  • 20 side lunges (10 each leg)

(10-second rest, if needed)

  • 20 mountain climbers
  • 20 prisoner jacks
  • plank (hold as long as you can—30 sec.-1 min.)

 

Ab Circuit(go through the entire circuit, then repeat)

  • 20 crunches (keep elbows splayed out, face and chest to the sky)
  • 10 bicycles
  • 10 V-outs (knee ups)
  • 20 sit-ups
  • 20 leg lowering (both legs)
  • 20 Russian oblique twists (1 rep = twist left & twist right)
  • 10 Prone cobras (keep feet on ground)

Stretch (I love stretching after a workout—it feels like candy for my muscles 😉

Have a great week, and enjoy the spring breezes while you can!

Brooke

i love my active summer

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March 25, 2013

Quick and Dirty Workout

eat clean and train dirty

Happy Monday! It’s Brooke here. We all have our plans for eating clean, working out, living mindfully, and striving for a better life. Whether we commit to these ideals on January 1 or the first of every month (“Here we go again. I’m going to take better care of myself . . . NOW!”), leading a fit and happy life is something we strive for every day. Some days come together beautifully, and other days are just more challenging. I love hitting the gym after work, when my schedules and deadlines are behind me. My workouts are big stress relievers, mainly because I’m forced to be physically present, to get out of my crazy, busy mind, where I spend way too much of my time. Also, it’s hard to be anxious about much when Pit Bull is blaring through my ear buds J I go in every day with my plan written out, and all I have to do is GO! Even now, I can’t wait . . . tick, tock!

never enough time

Every now and then, LIFE comes along and shoves my best-laid plans aside, and I can’t make it to the gym. Here’s where having your mind right really kicks in. When your mind is aligned with your goals, you will not accept excuses from yourself or others that don’t support those goals. You are forced to be creative and find other ways to get your results.

no excuses

Only have 30 minutes? Then you have time for a HIIT-inspired workout right in the middle of your floor. If you have dumbbells, even better. If not, just skip those exercises. If you are really pressed for time, just run through the entire workout once. You still get to check “work out” off your list. Here’s one of my favorite routines in a pinch. Don’t forget a soft towel or mat and some water!

Quick and Dirty Workout

Warm Up

  • High knees (30 seconds)
  • Butt kicks (30 seconds)
  • Plyo prisoner jumping jacks (30 seconds)

Brief Stretch

  • Standing quad stretch
  • Standing toe touch (hamstring stretch)
  • Dynamic arms swings across the body (arms crossing)
  • Bicep stretch
  • Triceps stretch
  • Chest stretch (behind your back, clasp one wrist with the other hand, straighten your arms, then raise straight arms up while keeping back straight)

Upper Body (Go through the circuit from top to bottom, then repeat the circuit if you have time)

  • Push-ups (1 set: 20 reps–do as many standard push-ups as you can, then modify to knees if needed)
  • Dumbbell (DB) shoulder press (1st set: 12-15 reps; 2nd set: 8-10 reps)
  • DB front and lateral raise—compound movement (1st set: 10-12 reps; 2nd set: 8-10 reps)
  • DB bicep curls (1st set: 10-12 reps; 2nd set: 8-10 reps)
  • DB overhead triceps extension: (1st set: 10-12 reps; 2nd set: 8-10 reps)

Lower Body (Go through the circuit from top to bottom, then repeat the circuit if you have time)

  • Body-weight squats (25 reps, quick and deep)
  • Walking lunges (10 reps, alternating legs for 20 total)
  • DB plie squats (20 reps)—Bonus: while still in squat, do 15-20 calf raises
  • Jumping lunges (10 reps, alternating legs for 20 total)
  • DB calf raises in 3 directions (1st: toes turned out, 2nd: toes straight forward, 3rd: toes turned in—10 reps in each direction for 30 total)
  • Standing high kickback (15-20 reps on one leg, then switch)

 

Glute Blaster (If you have time, go through the circuit twice—but who wouldn’t make time for their rear? Not this girl!)

Kneeling on all fours on the towel or mat:

  • Straight leg lift (15 reps on one leg, then switch)
  • Donkey  kick (draw in knee to chest, then kick upward over back, keeping back and hips neutral—15 reps on one leg, then switch)
  • Diagonal leg lift (point left leg and toe to right floor, then “draw” diagonal line in the air across to top left–15 reps on one leg, then switch)
  • Fire hydrants (15 reps on one leg, then switch)

When I’m done, I stretch everything, especially my glutes, quads, and calves. They get the brunt of my work in my quest to be a fit and curvy girl. Each day is another chance for you to shine, so bring it!!

XO, Brooke