Resistance and Cardiorespiratory Training
Kick off the new week and a new month with a heart pumping, fat blasting, butt kicking circuit workout.
Circuit training combines resistance training with cardiorespiratory training and consists of a series of exercises performed one after the other, with minimal, if any, rest between exercises. Circuit training allows for fitness results comparable to more traditional training without spending extended periods of time to achieve them. Circuit training can result in higher post workout metabolic rates and strength levels. What does that mean for you? Your body is burning calories at a higher rate even after the workout is complete and you’re getting stronger.
This workout is broken up into 5 circuits. Repeat each circuit 2-3 times, depending on your fitness level, before moving on to the next circuit. No rest between sets. Rest for 30 seconds after each circuit is complete. Warm-up and cool down for 5 minutes.
Full size download here Energize Circuit Workout. Print it out and hang it in your workout area where you can easily see it during your workout.
Don’t forget your favorite music or try this Energized Workout Playlist for a heart pumping playlist to motivate you through your workout.
- Keep your core tight
- Shoulders blades down and back
- Don’t skip the warm-up or cool-down.
- Use proper body alignment and good form.
- Reps and rest periods should be based on your fitness level.
- Modify as needed to meet your fitness level by increasing/decreasing reps, weight and sets.
- Gradually increase intensity based on your progress.
I am a certified personal trainer, but this workout was not created for your specific fitness level and needs. Make modifications as needed. Intensity and rest periods should be based on your individual fitness level. See your physician before beginning any exercise program. This web site is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of this or any other exercise routine set forth in this program is at the viewer’s discretion and sole risk.
Pushup (1) Lie face down with your legs straight out in behind you and your feet together. (2) Bend your elbows and place your palms on the floor put to the sides of your chest. Position your palms so they are directly under your elbows. When your arms are bent they should form a 90 degree angle. (3) Your neck should be straight and your eyes focused on the floor in front of you. (4) Keep your abs tight. (5) Straighten your arms so that your body is hovering over the floor, balancing on your palms and the balls of your feet. (6) Bend your elbows and lower your entire body until your upper arms are parallel with the floor. (7) Exhaling, push back up to the starting position. Targets: chest, shoulders, triceps, abs
Squat (1) Holding dumbbells in both hands, stand with your feet shoulder-width apart with your weight on your heels. Keep your abs tight and stand with your shoulders over your hips. (2) Sit back and down as if you were sitting down in a chair. (3) Keep yoour back straight being careful ot to lean forward, and lower yourself down until your thighs are parallel with the floor. (4) As you exhale, push through your heels and squeeze your glutes, straighten your legs and stand back up. Targets: glutes, quads, hanstrings
Mountain Climbers (1) Star in a plank position with your feet hip width apart. (2) Bend your right knee and with a springin movement, bring your thigh under the right side of your torso. (3) Quickly spring back out to the start position while jumping your left knee in toward your torso. Keep your pace as fast as possible. Targets: cardiorespiratory system, chest, shoulders, lower abs, traverse abs
Dumbbell Chest Flys (1) Lie on your back on a bench, the floor or stability ball with your knees bent and your feet aligned with your hips. (2) Hold the dumbbells over your chest your your arms extended toward the ceding and both palms facing each other. (3) Inhale, open your chest, and slowly lower the weights in a semicircle arc out to the sides of your chest. Do not lower your arms farther than parallel to the floor and if you’re lying on the floor, do not let your arms touch the floor. (4) Exhale, and raise the weight, again in an arc, back up to the starting position. Targets: chest, shoulders, triceps
Sumo Squat (1) Place your feet as wide as you can while pointing your toes outward. (2) Lower your body until your things are parallel to the floor. Hold, exhale, press back up to start position. (3) Keep your shoulders directly over your hips at all times. Don’t lean forward or let your kneee come out over your toes. Keep your abs drawn in and don’t arch your back. Targets: glutes, quads, hanstrings
Butt Kicks (1) Stand with your feet pointed straight ahead and placed shoulder-width apart. (2) Contract your glutes, jump up and bring your heel to your butt, being careful not to arch your back. (3) Land softly and repeat with control. Keep your pace as fast as possible. Targets: cardiorespiratory system, glute max, hamstrings
Tricep Dips (1) Stand with your back to a bench or chair. Bend your legs and place your palm on the front edge of the bench. (2) Position your feet in front of you so that most of your body width is resting on your arms. (3) Keeping your elbows tuck along side your sides, bend your arms and slowly lower your body until your upper arms are parallel with the floor. (4) Your hips drop straight down toward the ground. (5) Hold for a beat, then exhale and straighten your arms back up to the starting position. Be careful not to lower your body too far. Do not lean forward or away from the bench. Targets: triceps
Pendulum Lunge (1) Stand on your right leg with foot rooted to the floor and left leg lightly placed on the floor next to the left foot, weights by your sides. (2) Lift the right knee up at at 90-degree angle, then step forward into a lunge. (3) Lunge the left foot forward, far enough so that knee is directly above the heel (it should not go past toes). (4) Hold for two seconds. (5) Lift left foot from front lunge to knee up, then extend same leg back to rear lunge with back knee bent. (6) Continue front and back lunges with right leg, then switch legs and repeat. Targets: glutes, hamstrings, quads, calves
Jumping Jacks (1) Stand with your feet together and your hands down by your side. (2) In one motion jump your feet out to the side and raise your arms above your head. (3) Immediately reverse that motion by jumping back to the starting position. Keep your pace as fast as possible. Targets: cardiorespiratory system
Lateral Raise (1) Stand with feet positioned over the center of a tube band, shoulder-width apart. Hold each handle with arms down at your side and palms facing in. (2) Bending your elbows slightly, raise your arms straight out to the side to shoulder height. (3) Slowly lower down to start position. Targets shoulders, upper back, chest and core.
Crunch (1) Lie on your back with your knees bent and feet flat on the floor about hip width apart. (2) Place your hands behind your head being careful not to pull on your head and neck. Keep your elbows open and out to the side. Keep your chin up and off your chest. (2) Take a deep breath, then exhale curling up until your shoulder blades lift off the floor. (3) Hold for a moment at the top of the movement, fully exhale for complete contraction of the abs, then slowly lower yourself back to start position. Targets: rectus abdominis
Tricep Extension (1) Stand with the your feet hip distance apart, toes pointing forward. (2) With palms toward the ceiling, extend both arms directly over your head so that they are perpendicular with the floor and in line with your body. (3) Inhaling, slowly bend your arms lowering your hands behind your head. Keep your elbows close to your head and pointed straight up throughout the entire movement. Lower until you feel a stretch in the back of your arms. (4) Exhale and raise your hands following a slight arch back up to start position. Targets triceps.
Russian Twist (1) Lie on your back with your knees bent and your feet flat on the floor. (2) Now sit about half way up keeping your chest and shoulders back being careful not to round your back. (3) Holding your hands together in front of your body, chin up and eyes looking forward, take a deep breath and exhale twisting your torso as far to the right as you can without changing the angle of your torso. (4) Now exhale and rotate your torso back to the starting position. Twisting your torso to the left and right is 1 repetition. Targets rectus abdominis, internal and external oblique and transverse abs.
Grab a pen and your calendar. Plan your workouts for the week. Write it down. Share with others. Set yourself up to feel amazing.
SET YOURSELF UP FOR SUCCESS!
I have so much to share, it’s hard to resist putting it all in one way too long post!
Although the big launch giveaway is later this week (I’m too excited to wait), I’m announcing the launch of the new and improved Fitness Health & Happiness Newsletter.
Exclusively for subscribers.
I’m also announcing the launch of a new, FREE to subscribers, ebook series, Essential Guides for Healthy Living. Yes, it’s FREE! A subscriber only exclusive.
The first in the series of ebooks is The Essential Kitchen Guide for Healthy Living. A full size 11 page pdf to download and print. Yes, print it. Don’t just leave it on your computer. Print the Essential Guides for Healthy Living and create a binder of conveniently accessible resources.
Click the image above or go to the Essential Kitchen Guide for Healthy Living to download the first in the Healthy Living series.
This has all been a labor of love and a whole lot of work. Although, when you’re driven by a passion, it doesn’t feel like work.
More exciting things to come between now and the end of the year!
Sharing this workout with friends at Wild Workout Wednesday. Check out the other posts for fitness inspiration and workouts.
I would love to chat:
How are you starting the new week? What your favorite energizing workout?
be the best version of YOU