FREE NEWSLETTER
The Body-for-LIFE e-newsletter keeps you up to date with exciting news going on with Body-for-LIFE Success Stories, new products, cardio and weight training articles and delicious recipes that are healthy!
Speak to our experts
1-800-297-9776
|
Related Information
Squeeze in a workout on a tight schedule with circuit training. Select one exercise for each body part and move as quickly from one exercise to the next as you can, safely. Working through all the exercises once is one circuit, but try a couple of them. You may even reap some cardio benefits!
|
 |
X-treme Circuit Training
Kick your workouts up a notch with 12 circuit-training exercises.
By Carrie Myers Smith
Short on time? Finding it difficult to get to the gym? Only have a limited number of days to work out and can’t decide which to do—cardio or weights? Have no fear—circuit training is here! Circuit training is a great way to get both a cardio and strength-training workout in one fell swoop. 
"I enjoy circuit training," says Stephanie Smith, a veteran circuit trainer, "because I have a set training session each time I go. I also like the fact that once the circuit is complete, I’m done with my workout."
Smith says she also likes the fact that she’s reaping the benefits of both a resistance training program, as well as a cardio one—all in a mere 35 minutes.
"I don’t have to choose between doing cardio or weights. I can do both in the same amount of time it normally would take to do one of them."
But with warm weather upon us, it may not be the time factor that’s keeping you from the gym. As the warmth of the new spring sun and fresh, clean air calls your name, why not bring your workout with you? We’ve put together some exercises that can done in circuit fashion—with no necessary equipment except a good pair of shoes (trail runners work well) and maybe a pair of bicycling gloves to protect your hands. We’ve kicked this workout up a notch by adding a Weight Vest (see sidebar) and some "x-treme" exercises.
Circuit training basics
Before we get to the workout, there are a few things to go over. First, modification is key. Any of the "x-treme" exercises can be done with or without a weighted vest. If you don’t want to invest in a vest, try loading up a backpack with books. You’ll get the same basic benefit. Or go without any extra weight, depending on your fitness level. This idea works in reverse with the "basic" exercises. While our model isn’t wearing a weighted vest for these exercises, feel free to garnish yourself with one if your fitness level calls for it. And while our circuit was designed to be outside, you can do the same thing indoors, even right in your home, on those inevitable rainy days.
The terrain for your outdoor circuit will, of course, depend on where you live. That’s what’s great about doing this outside—you can tailor it to your environment, as well as to your fitness level. If you have hills, take advantage of them! They add a nice extra challenge. There are also a couple of options when setting up your circuit. First, you can do the cardio in a loop, always returning to the same spot for the strength training. Or, you can do the entire circuit in a loop, not returning to your starting spot until the end of the workout.
For any of the cardio segments, choose whatever activity works for you, in any combination (in other words, you can mix the cardio activities up throughout your workout): walk, jog, bike, jump rope, skip … whatever! Since the cardio segments are short, we’ve chosen a bit higher intensity for these times.
The workout
Throughout the workout, we’ve used the term "bench." However, because this is done outdoors—in your environment—these terms can also mean "large rock," "fallen log," "large tree stump," "park bench," "porch steps" or "deck edge." Use what is available and works!
The reps are based on averages and whether or not you add resistance. Typically, you should be able to do at least six reps of the chosen exercise, not more than 12 for most (unless otherwise indicated). If you can easily do the maximum number of recommended reps, consider modifying the exercise to increase the intensity.
Step-squats plus (x-treme with vest)
Step onto a bench with right leg. Lift left leg out to side (abduct), pull it back in (adduct), lift it out behind you (extension), bring it back to starting point, and squat using either both legs or right leg only (one-legged squat). (See "basic" directions below for squat.) After you’ve completed the squat, step down from bench. Repeat for eight to 12 reps on that side. Switch sides.
Basic squats (without vest)
Legs should be about shoulder-width apart. Knees stay over toes (not beyond them). Back stays fairly flat; bend from hips (not waist). Do not squat further than 90 degrees.
Squat-lunges (x-treme with vest)
Step forward with right leg; bend knees until in a lunge position. Right foot stays flat on ground, left heel is raised. Keep trunk straight and tall. Bend knees and lower body straight down toward ground. Right knee does not go past toes; left knee should not touch floor. Straighten knees to raise up. Repeat for eight to 12 reps on right side. Switch sides.
Half-lunges (without vest)
Stand tall. Step forward with right leg, knee slightly bent. Step back to starting position. Repeat for eight to 12 reps. Switch sides.
Decline push-ups (x-treme with vest)
With feet on bench, get into push-up position (see "basic" directions below). Do eight to 20 reps.
Basic push-ups (without vest)
Get down onto hands and knees. Walk hands out so your body is straight from your knees to your head (don’t allow butt to stick up). Arms should be slightly wider than shoulder-width apart. Lower entire body, from thighs to head, down to floor (almost touching), keeping abs tight. Push back up. Repeat for eight to 20 reps.
Upside-down push-ups (x-treme with vest)
Pick an unmovable object (a tree, for example). Go into a handstand position, using the object to stabilize you. Bend elbows and lower body toward ground. Push back up. Repeat for eight to 12 reps.
Backward push-ups (without vest)
Sit on ground, legs together and straight out in front of you, feet on heels. Place hands on floor, shoulder-width apart, about four inches behind butt. Push body up so it’s a straight decline from head to heels. Bend elbows; lower body to almost touching ground. Keep body as straight as possible. Push back up. Repeat for eight to 12 reps.
Sit `n lifts (x-treme with vest)
Sit on a bench. Place hands on either front or side edge of bench. Push your body up off the seat; lift legs out as straight as possible; tighten abs. Hold for count of three to five. Lower. Repeat for eight to 12 reps.
Modified sit `n lifts (without vest)
Follow instructions above, without lifting legs out.
V-sit rock (x-treme with vest)
Sit on ground. Lift legs up so your body forms a "V." Arms can be crossed over chest, out straight in front of you or straight overhead. Lower both upper body (keeping abs tight) and legs down a few inches then pull them back up. Keep abs tight! Repeat for 10 to 20 reps.
Backward crunches (without vest)
Sit on ground, knees bent, feet flat. With arms crossed over chest, out straight in front of you or straight overhead, slowly lower your upper body down as far as you comfortably can, keeping abs tight and pelvis tucked under. Pull body back up to starting position. Repeat for 10 to 20 reps.
The circuit in brief
5 minutes cardio warm-up
2 minutes medium-high intensity cardio
8 to 12 reps step-squats plus (x-treme) / squats (basic)
2 minutes medium-high intensity cardio
8 to 12 reps squat-lunges (x-treme) / half-lunges (basic)
2 minutes medium-high intensity cardio
8 to 20 reps decline push-ups (x-treme) / push-ups (basic)
2 minutes medium-high intensity cardio8 to 12 reps upside-down push-ups (x-treme) / backward push-ups (basic)
2 minutes medium-high intensity cardio
8 to 12 reps sit `n lifts (x-treme) / modified sit `n lifts (basic)
2 minutes medium-high intensity cardio
10 to 20 reps v-sit rock (x-treme) / backward crunches (basic)
2 minutes medium-high intensity cardio
5 minutes cardio cool-down
Weight vest
We checked out other brands of weighted workout vests, but found them to be really bulky. The brand that won out was the Weight Vest (aptly named, don’t you think?). Our model is wearing their 15 pound women’s vest. Weighted vests have many advantages including increased calories burned during your workout, increased intensity and increased resistance, which translates into increased muscle strengthening. A long-term Oregon State University study found that postmenopausal women who wore weighted vests to work out were able to prevent significant bone loss in the hip. There are also many training-specific advantages to donning a vest. For instance, studies show that runners who train wearing weighted vests increase their running speeds. For more information, check out www.weightvest.com, or call 888-909-5473.
Got a playground?
A playground makes a great spot for some of the circuit segments. Depending on how it’s set up, you can do pull-ups, hanging (upside down) crunches, sprints up and down slides, balance activities and more.
Related Information
Squeeze in a workout on a tight schedule with circuit training. Select one exercise for each body part and move as quickly from one exercise to the next as you can, safely. Working through all the exercises once is one circuit, but try a couple of them. You may even reap some cardio benefits!
View All Exercises
|
|
|
Print
Article