Curcuit Workout

This is a circuit aerobic routine that you can do at home without joining a class.  All you need is a stop watch.  This routine will increase your heart rate while concentrating on a full body workout.

Keep in mind that the main goal for this routine is to get the heart rate up and burn calories.  If a move seems too difficult, feel free to perform the modified version.

For warm up:

*Step touch from side to side.  Add arms by clapping above your head between each step touch. (8 reps)

* Ham curls, aka “butt kicks.” Alternate legs, touching your heel to your glutes.  Add arms by pulling your arms in and out in front of you. (8 reps)

* High knees.  Alternatively bring each knee up to waist level.  Add arms by tapping your right hand to your left knee and vice versa. (8 reps)

* Kicks.  Alternatively kick each leg out in front of you.  Add arms by throwing punches. (8 reps)

            – Always begin on right foot.

– Add arms the second time around, then repeat once more to                                                                                                                                         complete the warm up.

 

Curcuit #1

  • Jog in place for 1 minute.
  • Do Jumping Jacks for 1 minute.
  • Jog in place for 1 minute.
  • Do squats for 1 minute.
  • Jog in place for 1 minute.
  • Do dips on the floor for triceps for 1 minute
  • Repeat the entire circuit two more times.  However, the second and third time, break each move down to thirty seconds.
  • Drink water!
  • For a modified Jumping Jack: Don’t jump, simply extend the right leg out to the side while reaching up in the air with your left hand.  Repeat on the other side.
  • For a modified Squat:  This one is a bit difficult to modify, but remember not to over-do it.  Only squat as low as you can go, even if it is just a little movement.
  • For a modified dip:  Take a break between each 10 reps, not too long though, you only have to work a minute!

Curcuit #2

  • Jog in place for 1 minute.
  • Log jump for 1 minute.  Pretend like there is a log and you are jumping over it from side to side, begin and land on both legs.
  • Jog in place for 1 minute.
  • Split jump for 1 minute.
  • Jog in place for 1 minute.
  • Do crunches for 1 minute.
  • Drink water!
  • For a modified log jump: step hop from side to side.  Begin leaping out to the right with your right foot, then let your left foot leap over to meet up.  Go from side to side.
  • For a modified split jump:  Do alternative lunges beginning on the right foot.
  • Repeat two more times.  The second and third time reduce your time to thirty seconds each.

Curcuit #3

  • Jog in place for 1 minute.
  • Side squat from right to left for 1 minute.
  • Jog in place for 1 minute.
  • Repeater from right to left for 1 minute.  Turn towards the right corner and bring the left knee up to your chest three times.  Your arms will start out up in the air then pull down as your knee bends up.  Turn to the left corner and repeat.
  • Jog in place for 1 minute.
  • Do a long-arm  crunch for 1 minute.

 

  • Drink water!
  • Repeat two more times, as with the last two circuits.
  • Remember, only go as low as you can for the squats.
  • For a modified long-arm crunch: Do a basic crunch.

 

For cool-down: Refer back to warm-up.

  • Don’t forget to stretch after!
  • Drink water!
  • For a more advanced routine, add weights to the circuits.
Advertisements

About tonicekada

I am a junior print journalism major at West Virginia University. I have two minors in Italian and fitness.
This entry was posted in Uncategorized, Workout Routines and Fitness. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s