30 Second Circuits

I had another session with my trainer this morning.  Wanna guess our warm-up strategy?

Stairs.  Not too bad?  Try jogging up and down at a steady pace.  5 flights.  Twice.  Fun, right?  And yes, it does get your heart pumping!

Then we moved straight into 30 second circuits – 20 seconds of exercise, 10 seconds of rest.  If you follow this workout (partner section included), it will take you approximately 15-20 minutes to complete.

Not familiar with some of the exercises?  Don’t worry – I was totally envisioning a child swinging on a gate for a GATE SWING…oops!  Therefore, I have included some pictures and steps below!

BICEPS CURL

via: Google Images

LATERAL SKATERS

Step 1: Begin with one leg crossed behind the other.  Reach your opposite arm across towards the supporting leg.
Step 2: Just like a professional skater, hop laterally (side to side) and cross back with the opposite leg.  One rep equals one hop to the right and one hop to the left. 
Modifications: a) Rather than hopping side to side, slide so the feet stay close together. b) Tap the leg down rather than balancing on one leg.

via: More

via: More

OVERHEAD TRICEP EXTENSIONS

Double Arm Extensions
Step 1:
Stand with your knees slightly bent and your feet on the resistance band.
Step 2: Holding the resistance band with both hands, bend your elbow, creating an angle. Keeping your shoulders down, straighten your arms until they’re almost fully locked.
Step 3: Return to the start position.

via: Google Images

Single Arm Extensions
Step 1:
Stand with your knees slightly bent and your right foot on one end of a resistance band.
Step 2: Holding the other end with your right hand, bend your elbow, creating an angle. Keeping your shoulders down, straighten your right arm until it’s almost fully locked.
Step 3: Return to the start position.

via: Fitness Brides

GATE SWINGS

Step 1: Stand with your feet hip-width apart and your hands at your sides.
Step 2: Keeping your back upright, push your hips back to lower your body into a squat.  Make sure your toes point outward, and gently press your hands on your inner thighs.
Step 3: Hop back to the starting position

via: Fitbie

 SHOULDER CIRCLES

via: Google Images

I love circuit workouts because they are fast-paced and make time fly by!  If you get a chance, send me a note or an email and share some of your favorite workouts!  Good Luck! 

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