15-Minute Circuit Workout – Back To Basics
Welcome to Inspired To Be Fit, a personal fitness community where you can share your fitness dreams, goals and inspiration. We would love for you to join us and add a link to your own fitness blog post! It’s a great way to make new friends from around the world and gain some motivation to live your best life.
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ITBF IS NOT YOUR AVERAGE LINK UP!
ITBF is not only a fun way to share your posts and make new friends! It’s also a resource for at least 8 kickbutt workouts a month! Wait there’s more, you’re also getting a fitness education component. Not sure if you are performing you squat correctly? Curious how to progress a specific exercise? Unsure of how many reps to do to build muscle? ITBF is your go-to resource. As certified personal trainers, Jen and Jill provide a challenging and effective workout each week, along with tools, tips, tricks and resources to help you make the most of your workout program. Each month will focus on a different aspect of fitness, which will be the theme of the month.
WHAT CAN YOU EXPECT TO FIND EACH WEEK?
Week 1: Learn & Burn: Fitness professionals providing education (LEARN) on a specific fitness topic and the first of 4 workouts (BURN) of the month.
Week 2: Another brand new, custom workout!
Week 3: Taking your workouts to the next level: As you get stronger (yes, you will get stronger) you’re going to want to progress and modify your workouts to continue to see progress and get the most out of How can you progress and modify as you get stronger to get the most out of each movement and workout. Plus, the third workout will be delivered.
Week 4: FREE WEEK and the fourth workout.
HOW THE LINK-UP WORKS:
Every Monday share your ALL-THINGS-FITNESS related posts, including inspiration, motivation and workouts. All you will need is your post’s URL and InLinkz will do the rest. The link-up will stay open from Monday to Saturday! As a bonus, Jen and I challenge YOU to complete BOTH of our workouts during the week. Before, during or after the workout, snap a photo, share it on Instagram, tagging @jillconyers and @burpeesforbreakfast us and using hashtag #itbf!
We have a few rules, but not too many.
- Posts that aren’t related to a FITNESS theme will be deleted.
- We reserve the right to delete any links that are deemed to be inappropriate in any way.
- In your post, please mention that you’re participating in Inspired To Be Fit link-up, and link back to jillconyers.com.
- PLEASE DO NOT LINK DROP. Stick around and take a little time to visit the other blogs and comment. We’re here to support and encourage each other!! The more interaction means more participants. More participants means more friends to introduce your blog to! It’s a win-win for everyone!
Using a combination of the workouts provided, we’re making it easy for you to create a weekly workout plan! You bring the commitment and determination to making fitness a priority and we’ll bring you the tools, information and workouts you need!
We have also created a group ITBF Pinterest board! If you would like to start pinning on the ITBF board, follow the board and send an email to email@example.com with your Pinterest username.
Join the Inspired to Be Fit mailing list for short and sweet weekly reminders to join the #ITBFFamily every Monday.
Learn & Burn: Back To The Basics
Fitness doesn’t have to be complicated, expensive or done in a gym.
Fitness fads from Zumba to aerial fitness come and go, but push-ups and squats never go out of style. The same goes for planks, lunges and deadlifts. These exercises work for any fitness level, require little more than a pair of dumbbells (optional), they can be done pretty much anywhere and, when done correctly, they’re effective.
Form is everything
A Back to Basics look at performing the squat, plank and push-up with a focus on form:
- Stand with feet shoulder-width apart, toes pointing straight ahead, and knees over second and third toes.
- Can be done as a body weight exercise or with dumbbells held at arms length down by your sides.
- Slowly begin to lower your body by bending your knees and flexing your hips while keeping feet straight and knees forward.
- Keep the chest up and put pressure through the heels.
- Lower to the depth that can be safely controlled while maintaining ideal posture.
- To rise back up, contract the glutes and place pressure through the heels as the knees and hips extend.
- Stand up straight until hips and legs are fully extended.
- Lie facedown on the floor with feet together and hands on the floor with arms straight. Your shoulders and hands should be in alignment.
- Form a straight line with your body from you head to your toes.
- Hold for desired length of time keeping your chin tucked and back flat.
- Being in a plank position.
- Draw your belly button in and squeeze your glutes. Hands should be aligned with your chest.
- Keeping your pelvis in a neutral position and your back flat, slowly lower your body toward the ground, by bending your elbows.
- Push back up to starting position, by extending your elbows and squeezing your chest. Do not allow your head to jut forward.
Now that you’ve got the form down, try the Back To Basics workout. Focus on form and constantly remind yourself (even say it out loud) to brace your core.
Download to print 15-Minute Circuit Workout: Back To Basics
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MODIFY BASED ON YOUR INDIVIDUAL FITNESS LEVEL AND NEEDS
When choosing weights, each exercise should challenge your muscles enough that you struggled toward the end, but you’re able to complete the prescribed number of reps. If any exercise is too hard, use a lighter weight, choose an easier variation of the move or increase the rest time. If an exercise feels too easy, use a heavier weight, choose a harder variation or decrease the rest time.
- Keep your core tight
- Shoulders blades down and back
- Don’t skip the warm-up or stretching.
- 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.
Squat with Bicep Curl (1) Holding dumbbells in both hands, stand with your feet shoulder-width apart. (2) Bend your knees and lower your hips back into a deep squat until your thighs are parallel to the floor. (3) Hold the squat position and perform a bicep curl. (4) Push through your heels and squeeze your glutes returning to start position. Targets: glutes, quads, hamstrings, biceps
Walking Lunge (1) Start with your right leg a strides length in front of the left. (2) Bend both knees, and lower your body so that our left knee is a few inches from the ground (or as low as comfortably possible) and the right thigh is parallel to the floor. (3) Hold this position for a beat, then exhale and raise up and bring your back foot forward (like you’re walking) a step with every rep. Alternate the leg you step forward with each time. (4) Complete the prescribed number of repetitions, alternating legs. Targets: quads, glutes, hamstrings, calves
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
Deadlift (1) Stand with your feet slightly narrower than shoulder-width apart, knees slightly bent. (2) Hold a dumbbell in each hand with our palms facing your legs in front of your body about shoulder-width apart. Keep your back straight, core tight and shoulders pulled back. (3) Keeping your eyes focused forward; slowly bend your torso forward lowering the dumbbells toward the floor. Keep your knees slightly bent and your back straight throughout the entire movement. Lower the dumbbells, while keeping them close to your body, until your torso is almost parallel to the ground. Don’t round your shoulders. (4) From this position, focus almost entirely on your hamstrings, and exhale while slowly lifting your body and the weights back to the starting position. Repeat. Targets: glutes, hamstrings, lower back
Do you stick with the fitness trends? Do you ever go back to basics with your workouts?
If you have any questions about the workout, exercise form or the link-up shoot me an email at firstname.lastname@example.org, leave a comment or use the Contact tab in the menu bar above.
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