Lately my family has been bumbed that they have had no outlet of means to workout with. The gym they use in another close by town and the roads have been horrible..not to mention who wants to get out in this white out like conditions!? To top it off, our in home treadmill has broken. While I have been doing my training uptown at fit for life, this has left my family rather at a lost on what to do to get active. As a lot of you may have read, last night I posted a workout that i made for Missy (my youngest sister) last night. It was short and sweet, but left her sweating and her butt SORE today! haha =) So tn, she asked me to make another and she said she only wanted to do about a 20 min workout. I thought perfect!...circuit workout will be great...we don't have machines and all we have is an open space in the basement..just exactly all we did need for this workout! I have posted this 20 min circuit that we did earlier below. Circuits many times consists of chosen exercises that are performed for a 1 min. As soon as you finish one you go straight into another and do it for 1 min. You can make these last as long as you want, for Missy it was around 20 min...a little longer maybe because she needed a few short breaks in between. You can create a circuit however you like ...with mostly leg working moves, arms, abs, or a full body mixture (which I like)..and of course don't forget to add in cardio based elements that get that heart pumping in between.
Missy's circuit workout...take about 5 min to stretch and warm up by doing jumping jacks or running in place.
*1 min twist jumps..jumping up land to left in squat position and touch floor, jump back up and twist to face right while in the air and land in squat facing right touch floor. Keep repeating
*1 min of push ups
*1 min of holding a plank position for abs
*1 min jumping squats
*1 min back lunge into front kick. 30 sec on left 30 on right
*1 min high knee runs in place
*1 min yoga push ups..arms stay under body, brushing body during the movement (works triceps and core)
*30 sec of tuck jumps...start in squat with arms up and jumps into air and elbows meet the knees in the air. get as many as you can in 30 sec.
*30 sec. jumping jacks
*1 min of 15 sec. quick feet, 15 sec. jumping plie squats ( leg wide and feet turned out to work inner thighs) 15 sec. quick feet, 15 sec jumping plie squats
*1 min. open leg knee to elbow runs in place
*1 min burpes.
*1 min push ups
*1 min plank hold
*1 min jumping jacks
*30 sec again of tuck jumps ( these are awesome for the core!)
*30 sec. of squat jacks..jumping jack but stay in a squat and only legs do the work. Keep low and there is no vertical movement
*1 min yoga push ups
*1 min tricep dips on chair or edge of selected furniture
*1 jumping jacks
Enjoy =)...let me know if you have any questions!!!
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