circuit
Showing posts with label circuit. Show all posts
Sandbag Workout
1. Sandbag Squats 15x
Hold sandbag in front of chest with a strong core, squat down squeeze glutes to come up and repeat.
2. Sandbag lunges 20x total
Same hold position, step forward bend into both legs to lunge and alternate leg to keep walking.
3. Overhead press 15x
From holding in front of chest press up overhead with a tight core.
4. Plank Pulls 15per
In a plank position pull plate towards midback and push it out again. Ensure your hips are even throughout. (10, 25 or 35lb plate depending)
5. Roll up with reach 15x
Hold plate overhead with arms straight, legs straight along the ground, slowly engage core and come up slowly, let yourself down slowly too.
4. Burpees and hop 15x total
Perform burpee with a tight core and hop over the sandbag performing another burpee on the other side
Circuit Training
Circuit training is so much fun and a great way to get your sweat on. It gets your heart rate up and involves little rest between movements to keep that heart rate elevated. This is a fun circuit I've given some of my clients, since the reps are high we keep it to lower weights or body weight.
Circuit:
1. Rotational Ball tosses 15 reps per side. Feet are shoulder distance apart, hold ball in hands rotate torso towards the wall throw the ball towards wall in an explosive manner. Catch ball rotate away and come back. Should be an explosive, fast movement, takes some getting used to with the pattern, keep core tight and head up.
2. Ball slams 15 reps. Bring ball overhead slam it down as hard as you can keeping torso upright and core tight. Squat down to retrieve it keeping proper squat form (feet shoulder distance, head and chest up)
3. Row with sled 15 reps. Feet shoulder distance apart keep knees slightly bent, pull sled towards you keep elbows in and shoulder relaxed. Take a step back and repeat.
4. Split Stance Jump squat 10 reps per
Start in a staggered stance, bend into both legs explode in the air landing soft ensuring the knees aren't buckling inwards or outwards. Repeat.
5. Squat to press 20 total. Sink into your hips squeeze your bum to come to standing and press weight up, bring it down in both hands to one shoulder, sink down and press up to opposite side.
Cardio Circuit
Cardio is a really important component for everyone's health and should be included in some way in your exercise program. Not only does aerobic exercise help with keeping your heart and lungs healthy but is good for your mental health as well. Now cardio seems to be getting a bad rep these days especially when it comes to the community who are looking to get lean and toned. While lifting weights is important and can help you get that lean muscular look, cardio is still a great tool for those individuals looking to loose weight or control certain conditions.
Surprisingly to some, exercise and having a good fitness regime isn't all about before and after photos. It has a lot to do with how you feel, and being able to run up and down multiple flight of stairs without being winded is a badass feeling. Sometimes spending a long period of time doing the same thing is boring as all hell so often, especially in the winter months, I like to do intervals of different cardio activities.
1) 1k L-12-15 bike
2) Battle Ropes 30s
3) 3 set of stairs
4) 500 m row
Repeat 4-6x and you've done your heart a favour!
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