My true love is Pilates. However, when I am not doing pilates I do circuit training! As a recovering chronic cardio addict (I used to train for marathons!), Pilates and circuit training are now my favorite forms of exercise because both types of workout are time efficient and I see way more improvement in how my body looks and feels in a shorter amount of time per week than I ever did with continuous cardio or straight set training with weights. Are you working out for hours on the treadmill but not seeing as much change as you would like in your body? Have you hit a plateau in weight loss or stopped seeing improvements in your race times or strength? Come try circuit training and Pilates with me!
Circuit training uses a combination of aerobic and strength training to effectively burn tons of calories, strengthen the major muscle groups as well as the stabilization muscles, and improves functioning of the heart and lungs within a shorter period of time than a typical cardio workout. So you don't have to waste hours at the gym! Plus the variety and quick changing movements make it more fun than continuous cardio or straight set training with weights so you are more likely to stick with it! The greatest thing is that you can do circuit training indoors or outdoors, in a group or by yourself, with equipment (bands, weights, balls, bosu's, jump ropes, etc) or with just the weight of your own body. So you can fit in a quick effective workout wherever, whenever! You can even set up a fun circuit training game including relay races and other competitions so you can exercise with your kids and family!
Circuit training combines 4-10 exercises that are completed one right after the other, with little or no rest in between. Perform each exercise for a specified time (like 1 minute), rest for no more than 30 seconds before moving on to the next exercise. Completion of all the exercises is considered one circuit. The total number of circuits you complete is up to you. For beginners, start with 30 seconds per exercise and increase the time as you get stronger. Another way to progress is to shorten your rest in between exercises and circuits.
Of course it is important to have good form in each exercise and someone to help push you with new exercises and challenges which is why it is always a great idea to have some of your workouts be with a personal trainer. Just like in Pilates, it is very important to have good form in order to get the benefit of the exercise and prevent injury. Whether you are located in the Moscow/Pullman area or not, please contact me to schedule a free consultation to discuss your fitness and nutrition goals so I can help set up some great circuit routines and nutrition plans with you!
If you want a fun, time-effective way to lose weight, break through plateaus, gain strength, and improve overall cardiovascular health, try this no-equipment-needed circuit training workout and schedule a free consultation with me so I can design more circuit workouts for you! This circuit takes about 10 minutes. You can do it once, twice, three times in a row, use it as a break in your workday and do it every few hours, or do it alternating with aerobic exercise like running, walking, or biking. When I am doing lots of computer work during the day, I set my alarm for every two hours to do a 10 minute circuit...it helps with my energy and concentration and keeps me fit even when I am busy!
Click "read more" to see the circuit workout.....
Warm Up – 2 minutes
20 sec - Jog in place
20 sec – jog with high knees
20 sec – Jumping jacks
Circuit – Do each exercise for 30 seconds with 20 second rest in between. 1 circuit will take 8 – 9 minutes. See exercise descriptions below but I recommend working with a personal trainer to ensure that your form is correct which will improve effectiveness and prevent injury.
Clock lunge
Pushup/modified pushup
Swing kicks
Plank twists
One-legged hamstring bridges
Bench Dip
Burpy
Plie Squat with sidekick
Plank up
Jumping Squat
Clock Lunge - Stand with your feet hip-width apart, keeping your weight on your heels and your shoulders squarely over your hips. Picture yourself standing in the middle of a clock, facing 12 o'clock. Step forward with your right foot, bringing it across the body and setting it down at 11 o'clock. Bending the left knee, lower yourself until the right leg is parallel to the floor. Exhale and push yourself back into starting position. Then step forward with your right foot, leading with your heel, and put your foot down at 12 o'clock. Bend both knees until your right thigh is parallel to the floor and your left thigh is perpendicular to it. Your left heel should lift off the floor. Exhale and push off the ball of your right foot to step back to the starting position. Repeat the lunge movement, this time stepping with your right foot to the 1 o'clock position.
Pushup or modified pushup - Lie face down with your legs straight out behind you and your feet together (or knees on foor for modified pushup). Bend your elbows and place your palms on the floor out to the sides of your chest. Position your palms so that they are directly under your elbows. Your neck should be straight and your eyes should be focused on the floor in front of you. Keep your abs tight. Straighten your arms so that your body is hovering over the floor, balancing on your palms and the balls of your feet. Bend your elbows so that they form a 90-degree angle and lower your entire body at once until your upper arms are parallel with the floor. Exhaling, push back up to your starting position and repeat.
Swing kicks:Stand behind the back of a chair with your feet a hip width apart.
Take your right leg, and swing it up and over the back of the chair. Then quickly swing it back to the starting position in the other direction. Repeat using alternating legs.
Plank Twists – Start in a push-up position, except keep your hands directly under your shoulders instead of outside your chest. Legs are out straight behind you with feet together. You are balancing on your palms and the balls of your feet. Maintaining this position, exhale and rotate your torso by bringing your right knee in toward your left armpit. Return to the starting position, then repeat with the left knee toward the right armpit.
One legged hamstring bridges: Lie on your back with one leg extended, heel on the ground. Hold the other leg up off the floor. Pushing through your heel, flex your hamstrings to lift your body. Repeat with other leg. You can control the resistance and the degree to which the glutes contribute by changing the distance you place your heel relative to your butt.
Bench dip –Stand with your back to a sturdy bench or chair. Bend your legs and place your palms on the front edge of the bench. Position your feet in front of you so that most of your body weight is resting on your arms. Keeping your elbows tucked along your sides, bend your arms and slowly lower your body until your upper arms are parallel with the floor. Your hips should drop straight down to the ground.Hold for a beat, then exhale, and straighten your arms back up to the starting position, and repeat.
Burpy:Start in a Plank position, with your feet a hip-width. Bend your knees and jump your feet up and in toward your hands so you land in a Squat position. From the Squat, jump straight up, launching your legs and arms as high in the air as possible. Land back in a Squat position on the floor. Then jump back into Plank pose, and repeat.
Plie squat with side kick: Place your feet apart as wide as you can while also pointing toes outward. Lower your body until your thighs are parallel to the floor. Hold for a beat. As you are pressing the body back up to standing take the right leg and kick directly out to the side. Flex your foot with toe down and heel up. Try to get the leg parallel to the ground.
Plank up: Start in plank position. On the right side of your body, drop down onto your elbow so that your forearm and right palm are flat on the ground with the elbow positioned directly under the right shoulder. Slowly do the same on the left side so that the left forearm and palm are flat on the ground, with the left elbow directly under the left shoulder. Raise back up to the starting position one arm at a time by placing the right hand directly underneath the right shoulder and pressing up, then repeating with the left hand.
Jumping Squat: Stand with your feet hip-width apart. Lower yourself down until your quads are parallel to the ground, abs are tight, and shoulders are over the hips, just like a regular squat. Then from the midpoint position, exhale and explode upward, jumping as high as you can. Land back down in a firm stance, reset quickly, and repeat.
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