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I love me some circuit training!

July 12, 2010

Circuit training is a combination of high-intensity aerobics and resistance training designed to be easy to follow and target fat loss, muscle building and heart fitness. An exercise “circuit” is one completion of all prescribed exercises in the program. When one circuit is complete, one begins the first exercise again for another circuit. Traditionally, the time between exercises in circuit training is short, often with rapid movement to the next exercise.

Here is my promised circuit workout incorporating several exercises from ABSolution!  I do one set of each exercise, rest, and move on to the next circuit.  All 5 circuits constitute one workout.

Circuit 1

  • Dumbbell  Presses on Body Ball  – 20 reps with comfortable weight (but not too heavy)
  • Partial Roll-Up No Assist – 10 very slow or less if failure/bad form is presenting itself. ABSolution!
  • Dumbbell Fly on Body Ball – 15 reps (about half of the weight of presses)
  • Squats – 50 fast
  • One minute “sprint” on bicycle or treadmill. Go about 15-20 mph on a bike or a 7mph run (women), 9mph (men).

Circuit 2

  • Prone Plank w/ Knee Drops – 10 reps  ABSolution!
  • Close – Grip Push – Ups – 5 reps
  • Side Plank – 5 seconds  ABSolution!
  • Prone Plank – 5 seconds ABSolution!
  • Close – Grip Push – Ups – 5 reps
  • Side Plank w/ Leg Lift – 10 reps  ABSolution!
  • Prone Plank – 5 seconds
  • Burpies – 10 reps  ABSolution!
  • Sumo Squats – 50 reps

Circuit 3

  • Tricep Extensions – 20 reps .. low weight
  • Bridge with Feet on SB – 20 reps   ABSolution!
  • W Shoulder Press with Leg Extension – 10 reps per leg
  • Butt Kicks – 1 minute

Circuit 4

  • Bench Dips – 20 reps
  • Static Lunges with Reverse Cable Fly – 1o reps on each leg
  • Mountain Climbers – 1 minute ABSolution!
  • Rope Tricep Presses – to muscle failure

Circuit 5

  • Jump Rope – 1 minute
  • Table Top Single Leg Reach – 20-30 reps ABSolution!
  • Prone Plank on Mat – hold for 30 seconds   ABSolution!

There’s a type of Circuit Training you can do… let me know how it goes!!!

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