One thing I am so excited about is incorporating yoga daily into my training. If you're a hater, take it from HARD CORE herself that you NEED yoga in your life for more reasons than one. It is an essential component of training because it increases circulation and oxygen intake, it helps you focus on breath control, it increases your flexibility, it enhances body awareness, it lengthens your muscles, it increases joint mobility, it aligns your spine, it increases core strength, it relaxes you, it centers you, and it focuses you. Why would anyone NOT want this in their lives?!!!
Anyway, yoga on MWF is a gentle yoga focused on fluid movements, breathing patterns, and flexibility. This is my favorite kind of yoga because I benefit so much from this type of focus. And it's great before an intense workout because I am warmed up and feel more flexible. During the relaxation period, I am able to plan my workout and mentally prepare for it.
PS. You do NOT have to do yoga before the following circuit. I just happen to have this class at my gym at the perfect time for me. Incorporate yoga whenever time allows for YOU. Even if it's only one day a week.
Onto the weight room.
Ok. My circuit for the day.
Next time you are working out on your own and need a quick intense workout try the following. The circuit takes about 10-15 minutes. You can add as much cardio before and after the circuit for extra cardiovascular training and calorie burn.
Warm up: 5 mins on Elliptical.
Normally, it would be a treadmill but I'm having some issues with my shins.
Equipment:
* Step with 4 risers on either side.
(Your gym should have this in the weight room. If not...you can probably just use a bench)
* Heavy Dumbbells for Bicep Curls.
I used 20 lbs today
* Abdominal Exerciser
Repeat the following circuit 3 times. I laddered the reps down 20 on the first set, 15 on the second, and 10 on the third. Move right from one exercise to the next until the circuit is complete. Rest for 1 min max before repeating.
1. Bicep Curls
2. Pushups on Bench/Step
3. Flip over and do knee ins
-Palms at the back of the step fingers facing forward. Extend the legs directly out in front of you and pull your knees into your chest.
4. Come right off of the bench or step or cliff (see above) and do Tricep Dips (Pulls the knees in to make it easier)
5. Sumo Squats using one of your dumbbells
6. Box Jumps on your step.
Land the heel full onto the step and bend your knees as you land to minimize impact. Reduce the risers for a lower jump or just do step ups.
7. Leg or knee lifts on Abexerciser.
You will feel this in your hip flexors and thighs more than abs at first. hehe.
8. Mountain climbers on step or floor.
Both knees in equal one rep. Butt down. Go FAST.
Rest and Repeat.
Remember to ladder down your reps 20, 15, 10. BUT you can go for 20 reps every time of course. ;)
Follow up with 15-30 mins cardio depending on your time frame. Elliptical, stationary bike, or treadmill.
Alrighty! Have fun. Let me know if anyone does this wokout!
GET FIT! DON'T QUIT!
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