Circuit Crazy!

Yesterday I battled some fever, sore throat, and body aches all day… So I slept a lot and didn’t work out.

Today I woke up feeling refreshed and somewhat better so I went to work for a little while and then hit the gym on my way home.

IT WAS PACKED!

I was planning on just taking it easy but something happened and I went circuit crazy!

I’ll list the circuits I did followed by explanations. Feel free to do all of them together – it takes about an hour after warming up – or pick and choose! Enjoy!

Circuit Crazy (alternate each exercise for a total of 6 sets)

  • 20 minute cardio warm-up with tabata (I used the elliptical with tabata after 10 minutes)

Circuit 1

  • burpees with floor jax and side crunch (x10)
    • Do a regular burpee and while legs are out on the ground, do a floor jack followed by bringing left knee to left elbow, floor jack, right knee to right elbow and one more floor jack; return to standing burpee position – that’s one rep
  • straight-up reverse crunch (x20)
    • Lie on the floor with legs straight in the air (bottom of feet parallel to ceiling) lift hips up and back down – that’s one rep

Circuit 2

  • box jumps with squat (x20)
    • place right foot on box and squat; hop over box so left foot is now on the box and squat – repeat each side 10 times (total of 20)
  • shoulder taps (each side x20; 40 total)

Circuit 3

  • ball tucks (x20)
  • ball squats (x20)

Circuit 4

  • 40 mountain climbers
  • leg lifts w/ front-to-back tap (x20 right side)
    • 20 mountain climbers
  • leg lifts w/ front-t0-back tap (x20 left side)

Circuit 5

  • minute wall sit
  • minute high plank
  • minute jumping jacks

Circuit 6

  • oblique standing crunch with weight plate (x10 each side)
  • bent over row (20-50 lb barbell x10)

Circuit 7

  • oblique bends with 25 lb plate (10 each side)
  • back raises (x20)

 

Explanation of exercises:

  • burpees with floor jax and side crunch 
    • Do a regular burpee and while legs are out on the ground, do a floor jack followed by bringing left knee to left elbow, floor jack, right knee to right elbow and one more floor jack; return to standing burpee position – that’s one rep
  • straight-up reverse crunch
    • Lie on the floor with legs straight in the air (bottom of feet parallel to ceiling) lift hips up and back down – that’s one rep

source

  • box jumps with squat 
    • place right foot on box and squat; hop over box so left foot is now on the box and squat – repeat each side 10 times 
  • shoulder taps
    • in high plank position, tap shoulder with opposite hand

source

  • ball tucks

    source

  • ball squats
    • all you do for this is squat onto a stability ball – get down low enough so that your butt touches the ball, but don’t sit on it!
  • mountain climbers

source

  • leg lift with front-to-back tap
    • laying on side, lift leg as high into air then tap toe behind other leg, lift leg, tap toe in front of laying leg. Each time leg is lifted high in the air is one rep.

source

  • wall sit

source

  • tall plank

source

  • oblique standing crunch

source

  • bent over row

source

  • oblique bends

source

  • back raises
    • on 45 degree roman chair 

source

Oh… and remember! I have no formal exercise or fitness training! Exercise at your own level! Eat well! Work hard! Be safe!

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s