Monday’s Training Circuit:
Complete the circuit 5 times with a 2 minute rest between circuits.
Be sure to stretch before and after your workout and to stay hydrated.
1. Jump Rope:
Not only is jumping rope a quick calorie burner, eliminating fat and toning muscle, it is a lot of fun. Stick with it, and with practice you will improve your coordination.
1. Holding an end of your jump rope in each hand, position the rope behind you on the ground.
2. Raise your arms up and turn the rope over your head swinging it down in front of you, and when it reaches the ground, jump over it.
3. Repeat until you find a comfortable turning pace that is neither too fast nor too slow.
4. Each time the rope comes around, jump twice, a big jump over the rope and a small jump when the rope is over your head.
5. Listen to the rope as it hits the ground and jump to its rhythm.
6. Although it may be difficult at first, with a lot of practice you will get it right. This is a great and fun exercise, so stick with it.
Do this exercise for 2 full minutes.
Note: You can use any rope, but we recommend purchasing a good jump rope from a store to insure the proper length and weight.
Be careful not to trip yourself with the rope!
Target muscles are the Chest, Shoulders, and Triceps.
This is a great way to tone the upper body when done correctly.
1. With your back and arms straight, hold yourself up with your toes and hands on the floor. Your hands should be a little more than shoulder width apart and your abdominal muscles tightened.
2. Lower yourself to the floor while inhaling and stop when your elbows reach a 90 degree bend keeping your body from touching the floor.
3. While exhaling, push yourself away from the floor without locking your elbows or bending your back.
Complete all 3 steps of this exercise 30 times.
Note: You can add to the challenge by placing your hands on chair height target for an incline pushup.
3. Pull ups:
You will need a pull up bar (preferably in a gym) for this exercise.
Target muscles are the Biceps, Mid & Low Back – Lats & Shoulders, Upper Back – Traps. Also works the forearms.
This difficult exercise will really strengthen your arms and gets easier the longer you do it.
1. Stand under the bar and adjust it to a comfortable height level if possible. If the bar is too high the exercise will be more difficult to perform.
2. Place your hands as far apart or close as you feel most comfortable. You may want your hands closer together when doing a chin up with your palms on the bar facing toward you.
3. With the strength of your muscles, pull your body off the floor and up to a point above the bar. Try to at least get your chin even with the bar. Once you get the movement down you will build your strength and the exercise will become easier.
Complete this exercise 10 times and try working your way up to 15 and beyond.
Note: When you use a wider grip on the bar you’re working the muscles in your back and shoulder and not just your arms.
If you are uncomfortable with the bar being too high, get a spotter to help you be safe while doing your pull ups.
You can enhance this exercise by wearing a weight belt as you become stronger.
4. Sprint for ¼ mile:
Build muscle mass in your legs with this short distance running form.
1. Warm up with a short walk and stretching of the major muscle groups.
2. On a flat stretch of ground about 400 meters or ¼ mile long, mark a spot in the distance and run toward it as fast as you can.
3. As if your legs were two pistons, vigorously pumping, raise your knees as high as you can with each step.
4. Keep your arms loose and pumping hard, swinging them at your sides, but not across your body.
5. Keep your hands cupped but not tight as fists.
6. Keep your torso erect and breathe naturally and deeply.
7. Slow down after you’ve passed your spot and then stop.
8. After resting, sprint back to where you started, or further.
Repeat this exercise five times within the circuit
Note: Start off slower than your top speed and gradually increase your speed with each set.
Stop sprinting if you feel pain or discomfort.
Always sprint on a flat and even surface.
Please consult your doctor if you have a condition that would impair or limit your ability to be physically active. The information on this training page is not intended as a substitute for professional medical treatment or advice.
Target muscles are the Hamstrings, Glutes & Quadriceps. Also works the Calves. There will be more emphasis on the Quads with a short lunge and more on the Glutes with a longer lunge.
1. With your feet at about shoulder width, step forward with your right foot. While inhaling, flex your right hip and knee, keeping your knee pointed in the same direction as your foot.
2. Keep your torso upright as you bend your right knee forming a right angle as your left knee goes down almost touching the floor. Don’t let your right knee extend beyond your toes.
3. Pause briefly in this position and then exhale while extending your right hip and knee forcing your return to a standing position. Alternate your legs for strength and endurance training.
4. Once you’ve mastered this technique, use dumbbells to increase your resistance to further improve your strength. Hold equal weight dumbbells in each hand and let your hands hang straight down as you perform the lunge.
5. Increase your resistance even further by holding an un-weighted barbell behind your neck and on top of your shoulders while performing the lunge. Then you can gradually increase the weight to the desired resistance.
Complete this exercise 20 times.
6. Mountain Climbers:
Target muscles are the Quadriceps. Also works the Chest, Glutes & Hamstrings and the Shoulders.
This will build your endurance, strengthening your core and legs in a cardiovascular exercise.
1. Get down on the floor in a plank or pushup position with your hands about shoulder width apart.
2. Bring one knee up to your chest in a low lunge position with both feet touching the ground. One leg will be bent and forward and the other will remain straight and behind in its original position.
3. Alternate legs so the opposite knee is brought up into the low lunge position. Go slowly at first, switching your legs in and out of the low lunge position. Just walk through the exercise until establish a comfortable rhythm.
4. Your hip flexors might not be flexible, causing your knees to flare out. If this happens, concentrate on keeping your knees in. Distribute your body weight evenly, including your hands and both feet and keep your hips as low as possible with your knees in as tight as possible and not flaring out.
5. Once you’ve got your rhythm down, speed up your lunges with your feet jumping from position to position in a fluid motion.
Do this exercise for 1 minute and gradually increase your time periods to build your endurance.
Note: You can do this exercise placing your hands on a bench or even a low step, raising your body up enough so the climbing motion won’t require as much hip flexor flexibility.