Integrate this total body circuit training – calorie blasting workout into your workout regimen. Not only will you efficiently burn calories, you will strengthen every major muscle group in your body, including the nose to toes core and also improve your stamina. This workout is simple to set up, you do not require much equipment, you may take it with you just about anywhere and it is easy to modify to address your specific needs and limitations. As always, prior to beginning any exercise program, please consult your physician.
A Total Body Circuit Training-Calorie Blasting Workout Guidelines
-Set up the circuit prior to beginning preferably in a circular formation. If you do not have enough space to create a circle, then a linear formation will also work. The key is that you are easily able to move from one station to the next.
-Warm-up for 5-10 minutes prior to beginning the circuit elevating the heart rate to the base of your target heart rate zone which is approximately 65 percent of your heart rate maximum or an RPE of 1-2 which is very light to light exertion.
-This is a ten-station circuit intended to be performed 1-5 times through. If you are aiming for a greater caloric expenditure, then perform it at least 3-5 times through. If you are supplementing a cardio program, such as a group indoor cycling class or you are an avid runner, the circuit may also be performed 1-2 times through focusing more on the weight training components.
-Each circuit (i.e. ten stations) should take approximately 15 minutes to complete (i.e. 5 circuits = 75 minutes). Each station takes 75 seconds (i.e. 10-12 repetitions) to complete. All weight training stations include a 30 second exertion interval, followed by a 15-second active recovery interval and then another 30 second exertion interval. All cardio stations are performed for a continuous 75 seconds.
-Choose external resistance (i.e. dumbbells and resistive tubing) levels which will create momentary muscle failure within the training intervals.
-Move quickly from one station to the next (i.e. 15 seconds maximum between stations!). Your ratings of perceived exertion should be 4-6, which is somewhat hard to heavy exertion level between stations and 5-8 which is heavy to very heavy exertion throughout.
-Perform this circuit on two-three non-consecutive days each week.
-Prior to beginning all exercises, rotate your shoulders back/down, lift the rib cage up, pull the navel toward the spine, keep the knees relaxed and breathe rhythmically.
Station #1 Jog or march in place or around the room – cardio
Station #2 Stationary Squats with biceps curls/dumbbells;
as you perform the squat (i.e. think of sitting in a chair and standing
back up), perform biceps curls.
Station #3 Elbow to Knee – cardio – bring the right elbow toward
the left knee 8x, then switch to the other side—keep repeating the sequence throughout the interval.
Station #4 Stationary Lunges with retractions – resistive tubing – hold the
resistive tubing in the hands with approximately six inches
between, keeping the tubing taut throughout the
exercise. As you lunge straight down toward the floor, never
forward, keeping the knee aligned directly over the heel and
the back heel elevated, retract the scapula and then return
to the beginning position. Switch sides at the 15-second interval.
Station #5 High or low jumping jacks – cardio
Station #6 Abduction/Squats with lateral raises/dumbbells – lift the
right leg out to the side as both arms lift from the shoulder
joint to shoulder height. As the leg and arms lower,
squat in the center and then perform on the opposite side.
Station #7 Pushups/Plank – modified or full position; perform a
plank position for 10 seconds, followed by 4 pushups and repeat
Station #8 Supine hip extension roll outs – stability ball – lying face
up, heels placed on top of the ball and the ball
up against your buttocks and hamstrings, drive your
heels into the ball lifting your hips up forming a glute
bridge. Maintaining the bridge, roll the ball out
extending the legs and then pull the ball back in to the
Station #9 Triceps Dips – from a stable bench or countertop
Station #10 Kneeling roll outs – stability ball – think of anti-
extensions – kneel down with the elbows pressing into the top of the ball;
roll out until the spine is extended. Then, continue pressing
into the ball with the elbows as you bring the ball back to the beginning position.