logo
g Text Version
Beauty & Self
Books & Music
Career
Computers
Education
Family
Food & Wine
Health & Fitness
Hobbies & Crafts
Home & Garden
Money
News & Politics
Relationships
Religion & Spirituality
Sports
Travel & Culture
TV & Movies

dailyclick
Bored? Games!
Nutrition
Postcards
Take a Quiz
Rate My Photo

new
European Travel
Action Movies
Bible Basics
Houseplants
Romance Movies
Creativity
Family Travel


dailyclick
All times in EST

Full Schedule
g
g Exercise Site

BellaOnline's Exercise Editor

g

Circuit Training-Week 4 of Exercise Tune Up


This is week 4 of our Exercise Tune-UP and we are going to learn about Circuit Training. Circuit Training may sound similar to an HIIT workout and it is. Each exercise is done for a specific period of time and then you move on quickly to the next station. Typically a circuit training class is 30 minutes. Each time you switch to a new station you are using a different set of muscle groups so it is a full body workout. It can also be done at home where you design your own circuit or use the ones I give you.

Here is a circuit for beginners. Remember you can always adjust the exercises by intensity and endurance (time spent on exercises).

Beginners Circuit – Do not rest in between stations. Move quickly from one station to the next.
Station 1 – 10 reps, include each leg

• March in place
• Lift your knees high and swing your arms

Station 2 – Chair Squats, 10 reps
• These are like regular squats however you start sitting in a chair
• As you straighten your legs and come up out of the chair, lift you arms up over your head
• Sitting back into the chair let your arms fall back to your side

Station 3 - Bicycle Abs, 10 reps on each leg,
• Lie on your back with knees bent and feet on the floor
• Put your hands behind your head
• Lift your head and shoulders toward the right
• Bring your left knee up towards your body and straighten the right leg straight out
• Switch your twist and knees back and forth

Station 4 – Leg Lifts, 10 reps on each leg
• Come to your hands and knees
• Take your right leg straight out behind you
• Bend your knee and bring your foot towards your butt (10 x)
• Repeat with left leg

Station 5 – Wall Push Ups, 20 reps
• Face a wall and stand about a foot away
• Place your hands against the wall about shoulder width apart with arms straight
• Bend your elbows and move your chest towards the wall
• As you come in towards the wall lift your heels up

Station 6 – Jog or march in place for one minute

Station 7 – Standing Side Bends, 10 reps to each side
• Stand with feet shoulder width apart
• Bring your arms into a T position
• Bend slowly side to side running your hand down your leg

Station 8- Walking Lunges, 10 reps to each side
• Stand with feet hip width apart
• Begin walking forward coming into a lunge with your forward leg and dropping the back knee to the floor
• Come up and continue moving forward doing the lunges as though you are walking
• Turn around and lead with the other leg walk back to the beginning
and repeat

Station9- Hip Rolls, 10 reps to each side
• Lie on your back , bend your knees and bring them into a table top position
• Bring your arms into a T position on the floor
• Roll both legs together to the right towards the floor
• Do not touch the floor
• Roll back to center and then to the left
• Continue the side to side motion

Station 10 – Jumping Jacks, 25 total

Rest for 1 minute then begin again. For best results do the circuit 2-3 times.


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

Click here to purchase my EBOOK: Exercise Basics
Learn all you need to know to start a healthy and safe workout.



Add Circuit+Training%2DWeek+4+of+Exercise+Tune+Up to Twitter Add Circuit+Training%2DWeek+4+of+Exercise+Tune+Up to Facebook Add Circuit+Training%2DWeek+4+of+Exercise+Tune+Up to MySpace Add Circuit+Training%2DWeek+4+of+Exercise+Tune+Up to Del.icio.us Digg Circuit+Training%2DWeek+4+of+Exercise+Tune+Up Add Circuit+Training%2DWeek+4+of+Exercise+Tune+Up to Yahoo My Web Add Circuit+Training%2DWeek+4+of+Exercise+Tune+Up to Google Bookmarks Add Circuit+Training%2DWeek+4+of+Exercise+Tune+Up to Stumbleupon Add Circuit+Training%2DWeek+4+of+Exercise+Tune+Up to Reddit



 



RSS | Related Articles | Editor's Picks Articles | Top Ten Articles | Previous Features | Site Map




For FREE email updates, subscribe to the Exercise Newsletter


Past Issues


print
Printer Friendly
bookmark
Bookmark
tell friend
Tell a Friend
forum
Forum
email
Email Editor


Content copyright © 2014 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.

g


g features
Yoga and Pilates-Week 5 Exercise Tune Up

Using the Exercise Encyclopedia

Week 3 Exercise Tune Up–Resistance Training

Archives | Site Map

forum
Forum
email
Contact

Past Issues
memberscenter


vote
Poetry
Daily
Weekly
Monthly
Less than Monthly



BellaOnline on Facebook
g


| About BellaOnline | Privacy Policy | Advertising | Become an Editor |
Website copyright © 2014 Minerva WebWorks LLC. All rights reserved.


BellaOnline Editor