Don’t let this quick little circuit routine fool you. You’ll be feeling the burn and blasting fat in no time. Doing these exercises with little rest in between will force your body to consume more oxygen during the workout and after. This means your body will have to use all that unwanted body fat for energy!
How to do: Perform each exercise in the amount of time given. Rest for 5-10 seconds before moving on to the next. You can repeat the entire series up to three times. The only equipment you’ll need are light weight dumb bells.
2 minute Warm Up– Slow jog around your living space, staying on the balls of your feet and swinging your arms.
2 minute Leg kicks-Standing with feet hip width apart, kick one leg up straight and extend your opposite hand to touch your toes. Lower that leg and quickly repeat with the other leg and arm.
1 minute Burpees– Start in a push up position with both hands below your chest. Keeping your hands in place, bring your feet towards your hands by making a jumping motion. (To make it easier, step with one foot towards the same side hand and than bring the other foot forward) Jump up. Immediately squat back down, touching the floor with your hands. Kick both feet back at the same time, bringing you back to the push up position. (To make it easier, step one foot back than the other. Repeat for 1 minute.
2 minute Side lunges– Stand with your feet closer than hip width and your hands by your sides. Take a big step to the side and lunge with the other leg remains straight. Bring that leg back in, return to standing and repeat on the opposite leg.
1 minute Plank – Start in the push up position with hands under your shoulders. Hold this position, make sure your abs are tight and the weight remains over your shoulders. Dont forget to breathe!
2 minute Squats– Stand with your feet shoulder width apart and arms at your sides. Squat down until your thighs are parallel to the floor. Pause for a moment and squeeze your butt as you come back up. Using dumbbells will enhance this move. Repeat.
1 minute Opposite Leg/Arm Extension– Kneel on all fours with your back flat. Extend the right arm and left leg. As you bring your elbow and knee together, squeeze your abs. Switch to left arm and right leg. Repeat.
1 minute Sumo Squat with Lateral Raise– Stand with feet wider than your shoulders with arms at your side. Squat and lower hips towards the floor. Come back up, extending your arms to the sides until they are parallel to the floor. Repeat.
1 minute Bicycle Crunches– Laying on the floor, face up, gently place your hands behind your head. Bend your left leg toward your chest while at the same time twisting your torso and lifting your right shoulder off the floor so your right elbow will touch your knee. Extend leg back towards the floor and lower your shoulder back. Quickly bring your right leg up while lifting your left shoulder so the elbow will touch your right knee. Repeat.
30 seconds Squat Hold- Stand with feet shoulder width apart. Squat down so thighs are parallel to the floor. Hold for 30 seconds, keeping back flat and chest up.
1 minute Modified Push Ups- Kneel with your hands out in front of you. Bring your hips forward to shift the weight over your shoulders. Lower your body towards the floor until your elbows make a 90-degree angle. Push back up. Repeat.
30 Sec Plank- Look above for description.
1 minute Burpee- Look above for description.
2 minute Pretzel Stretch- Lie on your back and bring your left foot to your right knee. Pull both legs gently towards you by reaching your hands around the right leg. Hold for 1 minute then switch sides.
1 minute Lower Back Stretch- Still lying on your back legs straight out in front of you, pull one of your legs back towards you and lower it over the other leg until it touches the floor, keeping your shoulders on the ground. Switch sides after 30 seconds.
2 minute Hamstring Stretch- Stand with feet hip width apart. Step your right foot forward with heel on the floor and toes pointing up. Shift your weight back and reach down towards the foot. You should feel the stretch in the back of your right leg. Switch after a minute.
June 16th, 2012