Lack of time and not knowing what to do are the main excuses people tell me for skipping the gym. This article is going to explain a circuit workout that can last as long as you want. Any person at any fitness level can do it and it will work muscles all over your body.
The purpose of this workout is to work different muscles throughout the whole circuit so one can finish without a specific muscle group feeling overworked and fatigued. Traditionally, one would do the whole circuit with no break and at the end rest for a few minutes before starting the next set.
If throughout the workout you need to stop for a few seconds, do not feel discouraged. Catch your breath and then keep going. I suggest that the whole circuit is done three to five times, depending how you feel and how much time you have.
Dani’s Signature Circuit Workout:
1,000 meter row
20 jumping lunges (10 on each leg)
20 leg raises
Here is an explanation of each of the movements:
Row: Get onto the rowing machine and make sure the settings on the screen shows distance in meters. I suggest putting the resistance around six or seven. Start with your feet strapped in, your knees bent and holding the handles right by your knees, push back with your legs while pulling the handles towards your chest, keeping your core tight. Once you are fully extended back, bend your knees again and start over. This movement works your legs, core, chest, upper and lower back.
Push-up: Start with your hands directly under your shoulders and arms straight. Keep your core tight and whole body flat, parallel to the ground. Bend your elbows until your nose touches the ground and straighten your arms back into the starting position. If traditional push-ups are hard, and you can’t get your nose to the ground, bend your knees and do assisted push-ups. This movement works your triceps, pecs, abdominals and biceps.
Jumping lunges: Hold a medicine ball by your chest with both hands. Put one leg in front of the other and bend both legs with your back knee just above the ground. Jump and while in the air switch which leg is in front and back. When you land go directly into the lunge position. This movement works your glutes, hamstrings, quadriceps, calves, core and back.
Thrusters: Start with a bar resting across your chest and on your shoulders. Do a front squat and when you are coming up use that momentum and your arms to thrust the bar over your head. Place the bar back across your chest, resting on your shoulders and start over again. This movement works all major leg muscles, abdominals, shoulders, triceps, upper and lower back.
Leg raises: Use the Leg Raise Machine and hold yourself up, resting on your elbows and forearms. Lift your legs up to a table top position or higher and slowly lower your legs. This movement works your core, lower back, hip flexors, quadriceps and hamstrings.
Burpee: Start in a standing position, squat and place your hands on the ground, throw your legs back into a push-up position, lower your whole body and raise it up again like a push-up, jump back into a squatting position, stand up and jump at the end. This movement works all the same muscles as a push-up as well as all major leg groups, lower and upper back and core.