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circuit training



10 Minute Toner: Sara Haley’s Love-Inspired Circuit Training Workout

By Sara Haley, creator of The Daily Sweat

headshot-300x300Happy Valentine’s Day! I love holidays because they always inspire me to be creative with my workouts. This year I used some of my favorite sayings from Valentine Conversation Hearts to create a full body workout. (And, since everyone always asks me how I fit in my workouts, now that I’m a mom, I thought I’d share with you what really goes on at my house when I work out at home—see the video below!)

Below is a list of the exercises in the circuit, including how many reps to do. The whole thing should take you around 10 minutes. Put on some of your favorite songs—”Call Me Maybe”, anyone?—and do the moves back to back. Most of all, have fun while you’re doing it—you may even be able to recruit your hubby or kiddos to help you out!

 

Sara Haley’s Crazy Conversation Heart’s Circuit


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Retro Workout Circuit: Total Body Trampoline Workout at Home

Remember that old mini trampoline that was in your house growing up? It’s time to dust it off for a fun, heart-pumping cardio workout! I love to use mini trampolines with clients that I train- especially for those with bad knees. Unlike jumping on the ground, trampolines offer a soft, flexible impact that’s gentler on the joints. I also like that a trampoline is easily portable and can be moved to wherever you want your workout to be whether it’s inside, outside, or even right in front of your television.

mini trampoline

Here’s a super simple trampoline workout that works muscle groups throughout the entire body. These five simple moves will work your quadriceps, glutes, abdominal muscles, triceps and shoulders – just to name a few. Start with a 3-5 minute warm-up of basic bouncing at an easy pace and then move on to the circuit below. Perform each exercise for 30-60 seconds with a quick break for rest before moving on to the next exercise. Repeat the circuit 3-5 times and cool down with 3 minutes of basic bouncing, followed by stretching.

1. Low Bounce – Stand on your trampoline with your feet a little wider than your hips and toes slightly turned out. Lower yourself into a squat position (keep your knees aligned with your toes) and bounce quickly. Bring your feet closer together for more intensity.

lowbounce1 lowbounce2


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Jack O’Donnell Loses 82 Pounds by Cutting Carbs and Adding Circuit Training

This week’s True Weight Loss Story comes to us from Chicago, Illinois, where Jack O’Donnell recently made it to his goal weight of 175 pounds. It hasn’t been easy but Jack knew he had no choice. He was diagnosed with diabetes in 1990, requiring insulin and medication but at the time, even that wasn’t enough to spur him into action. Finally, when doctors raised his insulin dosage and started putting him on other medications to combat the side effects of diabetes and obesity, Jack decided to take charge of his health and turn things around.

True Weight Loss Story: Jack O'Donnell

As a child, Jack says he struggled with frequent weight loss and gain, the unfortunate ramifications of yo-yo dieting.  As an adult, stress-eating, poor food choices, eating large portions and lack of exercise, all added to the big picture of his weight gain. On the day of his “ah-ha” moment, he weighed 257 pounds. He was miserable and after a visit to the doctor confirmed his new medication regimen, the tough Chicagoan says he was actually, “frightened.”


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7-Minute Workouts: High Intensity Interval Training Now Backed by Science

  • Exercise scientists have found that a seven minute, high intensity workout yields the same cardiovascular and muscular results as an extended fitness session, like running for a couple of hours.
  • The exercise program incorporates 12 different workouts, executed in quick succession with less than 30 seconds of rest between bouts, and works to maximize metabolic efficiency.
  • Longer exercise sessions negatively impacted the intensity of a workout, and 15-20 repetitions of an individual fitness bout fulfilled metabolic requirements, according to researchers at the Human Performance Center in Orlando, Florida.
  • The 12-step circuit aims to sustain an increased heart rate while burning calories and developing strength in the core, upper, and lower body.
  • The workout can be conveniently completed at home with your own body weight serving as natural dumbbells and your office chair the only equipment required.

Get More Information at: ACSM Health & Fitness Journal, ABC News, Greatist

Infographic
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Channing Tatum’s Workouts Earn Him Title of Sexiest Man Alive

Pull up your chairs ladies and get ready to oogle at a big piece of man. People Magazine has officially named its 2012 Sexiest Man Alive: Channing Tatum, the actor who most recently gained fame from his scandalous role as a stripper in the 2012 blockbuster Magic Mike.

People Magazine’s Julie Jordan told TODAY Wednesday that the decision was an easy one. “He’s the triple threat this year. There was romance in The Vow, there was comedy in 21 Jump Street and that little film Magic Mike where he was a stripper,” she said. “He’s more than just a body, he’s got heart, he loves his wife and he’s ready to be a daddy.”

In an exclusive interview with People Magazine, Tatum shared that he’s ready to settle down and be a family man, making him all the more attractive to his adoring female fans. “I’m ready; I think she’s ready,” he said. “The first number that pops into my head is three, but I just want one to be healthy and then we’ll see where we go after that.”

For those unfamiliar with Tatum’s career and his famous washboard abs, the 32-year-old actor was born and raised in Cullman, Alabama to a mother who was an airline worker and a father who worked in construction. When Tatum was 6 his family moved to Mississippi where the natural athlete discovered the world of sports, including football, soccer, track, baseball and martial arts.
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