We tend to gravitate towards the things we are best at in life. Whether it revolves around school, jobs, or working out. I know that I love challenge, but if I were given the choice between running 12 miles and swimming half-a-mile, I would run every time. This is because I am comfortable with running and feel inadequate at swimming. However, if I really wanted to challenge myself I should take the swimming route at least once a week. Change is good, it shocks your body and boosts your metabolism.
So, even if you are already on a lifting schedule or you already do circuit training with your cardio etc. please try to incorporate this "Quickie Circuit Training Workout" into your schedule two times a week! This will be different than what you are already doing, which is great for your mind, body, and metabolism! :)
Quickie Circuit Workout:
- 20-35 minutes to complete (depending on how many sets you choose to do)
- I would aim to do 3 sets of each group of exercises
- If you have time also try to pair this with 30 minutes of your choice of cardio. (run, bike, group exercise class, stair climber...)
**Do each exercise for 1 minute and then move directly into the next exercise. You can take about 30-60 seconds in-between the sets, but keep moving at all times.
Set 1:
- Squat Push (Squat down with a weight and then as you stand push the weight overhead to full extension)
- Plank
- Alternating walking lunges (weight optional)
Set 2:
- Step ups with bicep curl (see picture to the right)
- Triceps overhead extension with weight
- Plei Squat (wide legs, toes out: this focuses on the inner thighs)
Set 3:
- Jump Lunges (take this at your level)
- Oblique crunches (regular crunch reaching from side to side)
- Dead-lift, then at the top of the movement front raise (on the front raise make sure hands stay below the shoulders)
Do each exercise for one minute, then moving directly into the next. Try to do three sets of each.
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