Circuit Training: A High Intensity Workout You Can Do At Home

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Circuit Training: A High Intensity  Workout You Can Do At Home

Circuit training provides a great way to receive a high-intensity workout in a relatively short period of time. In this circuit training workout regimen, each exercise alternately targets different areas of the body. For example, you work the legs while the arms recover, then you target the core while the legs have some reprieve, and so on. . They are simple to do, and allows you to move at a steady pace.

Perform 25 reps of each exercise unless otherwise indicated. Go through each circuit training exercise three times and then move to the next one, taking time to rest only as needed or during transitions. Feel free to change the number of reps or time based on your individual strength. Also, be sure to warm-up before starting the circuit, and cool-down afterwards.

circuit training Alternating lunges.

Alternating lunges

Hold dumbbells and step forward with right foot, moving knee as close to ground as possible. Alternate for 15 reps.

.circuit training Forearm plank

Forearm plank

Brace through core and come onto forearms and toes, keeping back in neutral. Hold 1 minute.

.circuit training Reverse lunges

Reverse lunges

Step foot back long and low into reverse lunge. Hold dumbbells in hands and alternate sides for 15 reps.

.circuit training Push-ups2

Push-ups

Get in traditional push-up position, with your feet a few inches apart, your arms straight, and your hands near your shoulders. Your body should form a straight line from your head to your heels. Keep your abs tight and drop your body straight down by bending both arms. Return to starting position and repeat as many times as you can in 30 seconds;

.circuit training Static Lunge with a Twist

Static Lunge with a Twist

  • Hold weight vertically in front of chest in both hands with elbows slightly bent, feet hip-distance apart.
  • Lunge forward with right leg, bending right knee 90 degrees.
  • Remain in lunge and twist to left.
  • Hold briefly, then twist to center.
  • Continue for 30 seconds.
  • Switch sides and repeat.

.circuit training Vertical Leg Crunches

Vertical Leg Crunches

Lie on your back on a mat with your legs and arms straight. Keep your legs together, and lift your heels toward the ceiling until your feet are directly above your hips. Place your hands behind your head for support. Tighten your ab muscles, and lift your upper body; lower your upper body to complete 1 rep. Do as many reps as you can in 30 seconds

 

.circuit training Burpees

Burpees

  1. Start in a standing position and bend your knees and place your hands on the ground.
  2. Extend your legs back into a push up position. Bring your knees back in towards chest and stand back up.
  3. This should be a continuous motion. Continue for 30 seconds.

 

 

.circuit training jumping rope

Jumping Rope

  • Jump 1 to 2 inches off floor, giving rope just enough space to slip under feet — only the balls of feet should touch the floor.
  • Keep elbows close to sides as you turn the rope. The movement comes from the wrists and forearms, not the shoulders.
  • If you tire out before you finish the workout, drop the rope, but keep arms and legs going. Work up to 1 minute.

 

.circuit training Bench Dips

Bench Dips

  1. Sit upright on the edge of a sturdy bench and place hands hip width apart, palms down, fingers pointing forward and gripping the edge of the bench. Place heels on another bench with legs out straight in front of you.
  2. Start position: Slide glutes off bench with elbows slightly bent.
  3. Lower body by bending at elbows until elbows are at 90 degree angle. Return to start position. Continue for 30 seconds.

.circuit training Squat Jumps

Squat Jumps

  1. Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
  2. Arms should be in the ready position with elbows flexed at approximately 90.
  3. Lower body where thighs are parallel to ground. Explode vertically and drive arms up.
  4. Land on both feet and repeat.
  5. Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics. Continue for 30 seconds.

There are many more excellent exercises that can be substituted for the ones listed in this circuit training regimen. If you find a better one, feel free to substitute it into the circuit. Have fun working hard!

 

 

 

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