Hi everyone!
Hope you are having a wonderful weekend so far.
If you liked my “Start November Off Right” workout this week, here’s another kick butt routine for November. This is what I did with my Circuit Training class on Thursday morning, with some inspiration from the September 2011 issue of Fitness Magazine!
Remember to check with a doc before starting any new kind of fitness program!
Warmup
Cardio
In class, we did this in a big circle around the perimeter of the room. If you try this workout on your own, you can modify to a machine, a track, etc.
- 5 jogging laps
- 3 laps high knees
- 3 laps shuffle steps
- 3 laps cross overs
Supersets
In the Start November Off Right workout, I had the supersets be as many reps as you can do in a designated amount of time, right into the next move. For the supersets in this workout, do a specified amount and then switch right into the move for the opposing muscle group. The difference will be that you do each move 3 times (so 3 alternating sets of each).
- Straight Standing Row / Decline Bench Press
This works back and chest. For the row, stand straight with elbows back. Pull elbows back and then push weights forward, palms facing in. For the decline bench press, you may want to use a heavier set of weights for chest. Lying on the floor, raise your hips so you are in a bridge. Press weights over the chest, palms facing front. Do 15 reps of each, again alternating for 3 sets of each. Do not rest between sets. - Bicep Curls / Tricep Press Backs
Works biceps & triceps. Regular bicep curls, palms facing front. Use heavier weights. For the tricep press backs, bring your arms behind your back and flip your palms so they are face up. Press to the ceiling and lower back down (small movement). Do 15 reps of each, alternating for 3 sets of each. Do not rest between sets. - Glute Presses / One Legged Squats
Works glutes, hams, quads, calfs. On all fours, keep one knee on the ground and press the other foot flexed directly to the ceiling. Do 15 on one side, then 15 on the other. Then switch to one-legged squats, only do 8 on each side. Alternate between moves for 3 sets of each, not resting between sets.
- Criss Cross Abs / Roll-ups
Works obliques and deep abs. For the criss cross abs, sit up tall with your hands behind your head, elbows out. Raise legs off the floor and do bicycles, pulling the knees in as you twist side to side. Do 16. For the roll up, reach your arms in front of you and curl forward toward your toes. Slowly roll back all the way to the ground then come back up. Do 8. Alternate between moves for 3 sets of each, not resting between sets.
This kind of exercise is so good for you because you keep your heart rate higher by not resting in between sets. And then your body works harder during recovery.
Cardio
Same as earlier but in the opposite direction.
- 5 jogging laps
- 3 laps high knees
- 3 laps shuffle steps
- 3 laps cross overs
Countdowns
For this, start with 10 reps, then 9, then 8, all the way down to 1. Alternating between moves.
- 10 regular squats, 10 seconds of jump rope in place
- 9 regular squats, 9 seconds of jump rope in place
- And so on
Floor Work
- Abs: Lying flat on your back, extend legs out straight in front of you, pulling the toes back. Hands behind head, elbows in. Do 10 regular crunches. Then lift right foot a couple of inches off the ground, do 10 more crunches. Switch to the lift the left foot, 10 more crunches. Finish with 10 in the center like you started with, both feet on the ground.
- Abs: Start lying flat on your back. Bring yourself up to sitting with arms reaching toward legs which lift off the ground. Do 10 of these, holding the last one for 5 seconds. Then do the same but right arm to left leg, then switch left arm to right leg.
- Abs: Finish with one full minute of plank.
Cooldown / Stretch
Enjoy!!!
And as always, let me know if you have any questions about any moves if you are going to give this a go!
Question of the Day: What’s everyone up to this weekend? Are you squeezing in any time for fitness?
P.S. Be thankful challenge for today: I’m thankful for all the fun and exciting new things I’m actually learning this weekend! 🙂
Fitness & Feta 