Happy Tuesday. Don’t Tuesday’s just feel a million times better than Mondays? It’s like an instant wake up on the right side of the bed. I’m going to quickly get to breakfast because I found this really cool circuit training plan I‘m starting and I want to share it with you.
I had to leave for class by 8:30am at the latest so I rolled out of bed and stopped at the ‘Bucks for food. I had a grande Pike’s Place with non fat milk and shakes of sugar, cinnamon, vanilla and cocoa powder. It was really good. Then I had a Fruit and Nut KIND bar. I wasn’t too hungry so I kept it light.
Yesterday I was searching for different fitness routines online during a break from studying and I found this really awesome one that combines circuits with speed training on the track and distance running. It’s so perfect.
I’ll share each of the 6 days workouts this week with two today to make up for yesterdays.
Circuit 1-(do each exercise for 30 seconds) 3 sets
- Mini band lateral walks (band around ankles)
- sumo squat jumps with a medicine ball or free weight
- PB planks (in push up position with arms bent)
Notes: I did the lateral walks back and forth in my living room so I probably went about 20 ft in either direction. And I couldn’t do the PB planks with my arms bent too much so I did them with my arms bent a little to activate the muscles in my core and back but they were pretty straight.
Circuit 2- 3 sets of each exercise
- Front squat with band around knees, 10 reps
- Reverse Crunch on an incline bench (slow and controlled) 15-20 reps
- kneeling cable chop, 10 reps each side
Notes: I don’t have an incline bench so I just did slow and controlled sit ups instead and for the kneeling cable chop I I knelt and took a free weight and pulled it across my body because I don’t have cables.
- 50 yard resistance runs, 5 reps with 30 second break between reps to keep heart rate up
Notes: It was late and I didn’t have a partner to do a “resistance” run so I road on a stationary bike with the resistance at the highest level. I road for 30 seconds going as hard as I could.
Before doing the circuits go for a distance run between 1.5 to 3 miles.
Day 2 (Today)
It’s Track Day!
Go to a track and do 200’s at 75% or 100’s at 100%, 5-6 times. Then do 3 reps of 20-25 step jumps on two feet. Take 30 second rest periods between sets.
Today I’m going to do 3 200’s and 3 100’s.
Note: Divide the distances and intensity up by how you feel from the day before.
I’m so excited. This workout is so varied and I’m having so much fun doing new things. I ran track in high school and today’s workout is exactly what I’m used to.
I also did usual campus walking of 2 miles up and down hills!
This fitness routine also has a diet to follow while doing it. If done right this routine burns a lot of calories. It’s important to get enough fuel. I’ll share that either at lunch or dinner.
Question of the Day
Have you ever done circuit training?