Wednesday, November 16, 2011
I've designed the following to be a continuous series of movements meant to activate just about every muscle you've got—perfect for workouts on the go, or those days when you just don't have a lot of time. You could probably complete the entire thing, including your warm up and cool down, in under 30 minutes. So move from one exercise in the circuit to the next without stopping! No equipment required, unless you count a bottle filled with water. And you might want to have a stopwatch on hand, or at least situate yourself near a clock with a secondhand. All repetitions/time requirements are noted, and I'd like you to perform the entire circuit four times through. 'Course, you should take a 15-second breather in between circuits.
But don't start until you've got at least 10 minutes of cardio under your belt. Jog in place if you have to, just get those muscles warmed up.
Here we go:
1) Deep, slow squats with feet hip-width apart. 15 repetitions.
2) Hands down, hop feet back to a straight arm plank. Hold for 30 seconds.
3) Pushups. 12 repetitions.
4) Drop to stomach for Supermans, flutter your arms and legs. 30 seconds.
5) Push up to wide-leg squat hold with alternating calf presses. 15 slow repetitions per calf muscle.
That's it! Cardio before the circuit meets cardio during the circuit, combined with a little leg, core and upper body work. Be sure to cool down for at least ten minutes. Do some light jogging or walking.
And keep that core tight throughout the whole thing, mkay?
Posted by TARA