If you’re anything like me, the holidays caused you to go from this:
Fortunately for you, now is as good of a time as ever to get into the best shape of your life. Before you know it, it will be time to put away the big comfy sweaters and bust out your swimming suit. Why not jump start your bikini-ready body now and reap a million other health benefits while you are at it? I promise that a good workout is ALWAYS the best medicine.
Give this a try!
This workout is a great way to blast fat, target many different large and small muscle groups, and avoid boredom by working in a “circuit” setting that is quick paced and, (dare I say?), FUN! This workout also incorporates short bursts of cardio into the circuit, so as long as you do 5-10 minutes of cardio before you begin to get your muscles nice and warm, you can say “bye bye” to the dreaded treadmill and HELLO to a fit, fab, FEROCIOUS body to give 2013 a run for its money.
Start out by choosing 4 different exercises. One that targets upper body, one that targets lower body, one abdominal workout, and one high intensity cardio burst. At the bottom of the page, you will find a list of exercises that fall under each group. Pick one and create your first “mini circuit”.
Now, go through the full circuit 2 times through, with 20 reps of each exercise. Using correct form, try to get through the circuit as quickly as possible. You can also put a new spin on the circuit by “going for time” and getting through the circuit as many times as possible in a desired amount of time.
Here is an example of the first 4 lifts I did with this exercise yesterday:
**As always, click to view tutorial and modify to fit your style/ability
1. Sky Hops (lateral jump over step set at desired height)- cardio
2. Clean and Press with 40 lb barbell (this video uses pulley, but shows the form really good. I use a barbell)
3. Lateral Raises with dumbbell
4. Reverse abdominal raises
20 reps each exercise, 2 times through as quickly as possible
Now, you switch up the circuit completely. 4 new lifts, (one upper, one lower, one ab, one cardio burst)
and repeat same (2 times through, 20 reps each)
Third circuit 2 times through, 20 reps each
I absolutely love this type of circuit. If you are competitive like I am, you will push yourself extra hard in order to get through each mini-circuit in as little time possible. Make sure you are putting FORM first. Don’t worry about dropping your weight if your form is suffering, or even use no weight at all and simply let your own body weight resistance do the trick. Use and of the exercises below (or any other exercises targeting the specific muscle groups) in place of the ones above for a new workout each time!
UPPER BODY IDEAS
2. Bicep Curls
3. Tricep Dips/Kickbacks/Extensions
4. Shoulder Press
5. Lateral Raises
etc. etc. etc
LOWER BODY IDEAS
1. Squats (front, deep, wide/narrow)
2. Good Mornings
3. Straight Leg
4. Roman Dead Lifts
6. Hamstring Kick-Backs
3. Leg Raises
4. Exercise Ball Crunch
5. Bosu Ball
Cardio Burst Ideas
1. Sky Hops
2. In & Outs
3. Mountain Climbers
5. Box Jumps
7. Ski Jumps
Fuel your workout right with BodyRush by ForceFactor!