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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
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!
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