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Great Circuit Training Workout

Do you try to plan ahead for the workout you’re going to do that day? Sometimes I get inspired at a spur of the moment and yesterday that happened. I had a loose plan in my head that gelled into a really nice circuit training workout and I’d like to share it with you.

Here is how it works :

•You will be getting on and off the treadmill so you will need to pause it and safely step off, don’t rush. Each time you go back to the treadmill you will want to gradually take it back to your regular pace.
•You will want to have your stability ball and several dumbbells of different weight close at hand.
•The circuit runs 5 minutes on step off and do 2 sets of strength exercises. These exercises are not timed you just want to try to do them all. To increase the difficulty you can stay on the treadmill longer than 5 minutes.

Here is the workout :

•Warm up on treadmill for 5 minutes
•Begin walking brisker settling into your regular pace – walk 5 minutes
•Step off and do 10 reps of the 4-square. This is, with a weight in both hands. Hands are held down in front of the body. Lift the weights straight up to chest level, straight arms out in front of you. Move the arms to the sides into a T pose. Release the arms to your sides. Lift back into a T, and then move forward into the weights extended in front of your chest. Lower the weights, letting arms hang in front of you. Do 10 reps and rest, then if you can do 10 more or whatever amount you can.
•Step off and do 10Bicep curls (choose a weight that is challenging but safe).
Next do 10 Triceps Overhead Extensions This is one set, go back and repeat.
•Back on the treadmill for 5 minutes.
•Step off and do 10 Shoulder Presses and 10 Upright Rows. Then repeat.
•Step back on the treadmill for 5 minutes
• Off the treadmill do 10 Kneeling One Arms Rows, and 10 Bent Over Rows
•Back on the treadmill for 5 minutes
•Step off and do 10 walking lunges forward and back
•Back on the treadmill for 5 minutes
•Step off and take your stability ball to a clear wall. Put it behind your back and do fifteen wall squats, or as many as you can. Open legs more than shoulder width and keep toes pointed out. Then lie on your back over the stability ball and do 20-25 crunches.
•You are at 30 minutes now. Slow your pace and cool down for 2 minutes.

You can change the workout to increase intensity by walking faster or even doing sprints during this time. You can also use different strength exercises.
It felt really good to do this complete workout with cardio and strength training all in one. Try to do this or a variation of, 3 times a week for a total body workout.

Always check with a medical professional before starting this or any exercise routine. Be healthy, be happy!


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Content copyright © 2013 by Terri Johansen. All rights reserved.
This content was written by Terri Johansen. If you wish to use this content in any manner, you need written permission. Contact Terri Johansen for details.



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