Circuit Training Workout 1

Now that I've gone through the body mechanics talk, I am going to go into a very effective work-out: circuit training. Circuit training combines cardiovascular fitness and resistance training. There is only a short rest interval of 30-90 seconds between stations, which gives the cardiovascular fitness component of the work-out. I am going to do several posts on different ideas for circuit training, many that can be done at home.

For this circuit, there should be a rest of 30-90 seconds between exercises and 1-3 minutes between circuits. You can combine circuits or do the same circuit multiple times. That is the great thing about circuit training - it is versatile. So, enjoy this beginner circuit training workout.

Ball Wall Squats:

Place an exercise ball behind the back and against the wall with feet hip width apart, abs in, and torso straight. Bend your knees and lower down until your knees are at 90 degrees (or just before point of pain if you have knee problems). Repeat for 1 minute. Hold weights for added intensity.

Jumping Rope (with or without rope):

1 minute

Lunges:

Stand in a split stance, right foot in front. Bend the knees and lower the body into lunge position, keeping the right knee behind the toe, torso upright and abs in for 30 seconds, then switch legs for 30 seconds. Hold weights for added intensity.

Jog or Walk (Up to 5 minutes):

Either outside or inside, walk or jog for 1-2 minutes at a brisk pace. Increase speed and work as hard as you can for 2 minutes. Recover for 1 minute.

Push-Ups (On Knees or Toes):

Place your toes and hands on the floor, making sure your back and arms are straight. Keep your hands slightly more than shoulder-width apart and tighten your abdominal muscles. Inhale as you lower yourself to the floor, stopping as your elbows reach a 90-degree bend. Keep your body from touching the floor. Exhale and push yourself away from the floor. Don't lock your elbows, and don't bend your back. Do as many push-ups as you can in 1 minute.

Squats with Front Kick:

Stand with feet together. Bring the right knee up and extend the leg in a front kick without locking the knee. Lower down into a low squat (knees behind toes) and then kick with the left leg. Repeat for one minute.

*This work-out for beginners has 1 minute stations (with the exception of the jogging/walking). Do the circuit 3-5 times. To increase difficulty, do 2 minute stations.