Circuit Training with a Kick!
I hope everyone enjoyed a wonderful Thanksgiving with family and friends! Today is a new day! Let’s start it off right! Here’s a great circuit training workout with a kick (or should I say HIIT?)! Circuit training is the best because you can work every muscle group in one session. It creates muscle confusion so you never use one muscle over and over again like a traditional “back and biceps” or “shoulders and triceps” strength workout. It also creates more muscle endurance! Props to circuit training! Game on!
For this workout, you’ll do 12-14 reps, 3 sets for each exercise. All of your muscles are going to be working! In between, do the HIIT section for a minute to rev up that heart rate.
- Sumo squat with an overhead press (inner thigh, glutes, shoulders, biceps, triceps, core)
- Legs shoulder width apart. Toes facing the corners. Make sure feet don’t go over your toes and your arms don’t drop below 90 degrees with the overhead press.
- Dead lift with hammer curls (biceps, shoulders, core, glutes, hamstrings)
- Legs just slightly bent, hip width. Palms face inwards. Dead lift then curl up. ** The difference between a traditional biceps curl and a hammer curl is your hand/wrist position. For a traditional curl, your palms face forward as well as the vein-side of your forearm. On a hammer curl, your palms face inward and pinky side of your wrists face front.
- Triceps kickback (right and left sides) (triceps, core)
- Keep back and arm parallel to the floor to avoid any back strain and to really target the triceps.
HIIT: run up and down the stairs as many times as you can in one minute. If you don’t have stairs, put a towel on the floor and jump over it side to side as if it were a jump rope for a minute.
- Back leg lifts with biceps curl (right and left leg) (glues, biceps, hamstrings)
- Squeeze your glute at the top of the back lift at the same time you hit the top of your curl. Your legs and arms make the same motion.
- Curtsy lunges with an overhead press. (glutes, outer hip, shoulders, core)
- Start right leg front, cross left foot behind diagonally (like the position you’d be in if you had just thrown a bowling ball down the alley). All of your weight is on your front leg.
- Push your butt towards the back corner of the room to target the glutes and outer thighs
- As you rise up, to an overhead press with the right arm.
- Repeat on left side. http://www.shape.com/fitness/workouts/top-10-moves-tighter-tush/slide/5 **it looks like this picture in the link, but there are two slight differences from my exercise. 1. Stay in the lunge position with one foot back for the whole exercise. Don’t step up after each lunge. 2. Stick your butt out towards the back corner of the room. Since you have the weight in the same hand as the direction your butt is moving back, it acts as a counterbalance. It also adds weight resistance for more muscle activation.
- X push-ups ( back and biceps, shoulders, core)
- Standard push up, but your back legs are shoulder width apart (your body is in an X shape!). Keep core tight, body should be parallel to the floor.
HIIT: Mountain climbers or wall runs (doing mountain climbers against the wall instead of the floor)
- Bicycle crunches (20) and reverse crunches (20) (obliques, core (transverse abdominis)) http://www.health.com/health/article/0,,20412214,00.html http://www.bodybuilding.com/exercises/detail/view/name/reverse-crunch
- Chest press with leg lifts on the floor (chest, biceps, triceps, core, legs)
- Lie on your back on the floor, feet straight out, arms out to the sides holding the weights, palms facing up.
- At the same time, bring weights up to touch at the top (chest press) and lift legs up until your toes point to the ceiling. Arms will be slightly bent.
- Lower arms back out to the sides and lower legs at the same time. Keep your arms and feet about 6 inches off the floor. Repeat. This should be a fluid movement.
- Supermans (glutes, core, lower back, shoulders)
- Lay on your stomach. Arms and legs are out so your body makes an X on the floor. At the same time, lift arms and legs up, keeping them straight, as high as you can and pulse at the top. Lower back down. Repeat. http://www.bodybuilding.com/exercises/detail/view/name/superman
HIIT: pick a spot high on the wall. Go into a low squat and jump up to touch that spot on the wall. Jump as high as you can, fully extended. Repeat 10 times. Then do 10 burpees. Repeat these two exercises for a minute.
- Triceps dips (triceps, shoulders, core)
- Fire hydrant leg pulses. (abductor muscles (outside of hip), glutes, legs)
- Go onto hands and knees. Lift right leg, keeping it at a 90 degree angle, up until parallel to the floor. Pulse twice at the top. Return to start. Repeat on left side.
- Twisting oblique jackknife (shoulders, core, obliques, glutes)
- Start in plank position. Keep core tight, don’t let hips drop down or lift up. Body should be straight at all times.
- Starting with the right leg, bend the leg and pull it towards the left arm. As you pull, twist the torso. Your knee should disappear below your arm. If it doesn’t, twist a little more. Remember to keep as straight in that plank position as possible, even as you twist. Don’t let your butt go up in the air! Go straight into the left side. Alternate sides 20 times.
Hope you had an amazing workout! You worked it ALL! 🙂 Awesome job!!
Here’s a great research article about the benefits of circuit training. It’s why I love them, and I hope you will too! http://www.webmd.com/fitness-exercise/features/take-shortcut-fitness-circuit-training