Circuit Workout Thursday

If any of you are feeling the way I am then you will benefit from this circuit workout today. The holidays are the most joyous time of year…but lets be honest, they also pack in extra stress, packed schedules, poor eating, lack of sleep, decrease in exercise, etc. All of a sudden you wake up on January 1st and realize it has been a month since you worked out, a month of poor eating habits, a month of bad sleep, a month of a jam packed stressful joyous holiday season. So, in order to help bring down your stress levels and sleep better I encourage you to workout! Circuits are great workouts because they usually are quick, painful, and efficient. If you don’t feel the burn you need to work harder or increase your reps. 🙂

I encourage you to wake up every morning and do a few rounds of a circuit exercise. Literally it would mean waking up about 20 minutes earlier than scheduled and in return you will feel so much more energized and ready to take on your fun, crazy, jam packed joyous holiday season! Starting your day on a positive note and drawing positive energy into your body can only bring amazing things!

It is a rainy day here and it would be easy to just use that as an excuse to not get sweaty today, BUT I choose to not let weather be my excuse! The best part about rain is that when you are done with your workout you can walk outside into the rain and it feels amazing!

Happy Thursday everyone!

#ourprimallife #circuitworkouts #athomeworkouts

Circuits – Let’s Get This Holiday Week Started

How many of you have simply given up on your scales for the next couple of months vowing to get back into shape after the holidays? I know tons of people give up on eating healthy and working out during the holiday season, but just think of how much time you are losing. Think of how much more time it takes to undo the damage than to simply keep up with your healthy habits. I encourage all of you to keep up with your exercise routines and healthy eating habits. If you don’t have them in place than what better time than TODAY to kickstart a healthy lifestyle. Lets do a circuit today! If you are just beginning you can adjust the reps or times to a lower number and work your way up as you can. Let’s get sweating and on our way to feeling amazing!!

CIRCUIT WORKOUT

Warm Up:

90 seconds Jumping Jacks

60 seconds High Knees

60 seconds Butt Kicks

45 seconds Jumping Rope

45 seconds Toe Taps

Arms:

20 Bicep Curls (each side)

20 Pushups

20 Tricep Dips

20 Shoulder Press

10 Renegade Rows

20 Butterfly Press (lying down)

Legs:

50 Squats – last 10 jumping

50 calf raises (25 each leg)

60 Forward Lunges (30 each leg)

60 Backward Lunges (30 each leg)

30 Static Ball Leg Curls

60 Pilates Lying Leg Lifts (outter) – 30 each leg

60 Pilates Lying Leg Lifts (inner) – 30 each leg

Core:

60 Bicycle Crunches

60 second elbow Plank

60 second side plank (30 seconds per side)

30 Static ball Knee Tucks

20 Static Ball Roll-outs

40 Cross crunches

60 Russian Twists (30 per side)

REPEAT: Arm-Leg-Core 2-3x

Warm Down:

10 Burpees

20 Easy Jumping Jacks

30 seconds March in Place

CONGRATS!!! You just kicked your own butt!!! How amazing do you feel now?? I know I feel amazing and ready for a BIG glass of water!!! I hope you are ready to take on the world and this crazy holiday week ahead! Hope you have an awesome monday!

#ourprimallife #circuitworkouts

Timed Circuit Workout

Keep your momentum up as you run through this circuit. You want to remember to concentrate on your posture. Bad posture and lazy motions can lead to injury.  The more often we injure ourselves we set ourselves back. Enjoy this workout. The key is to get all of the exercises done in the 3 minutes given.

Repeat Pyramid 3 – 10 times depending on your fitness level. Rest for as short as possible between sets. I typically take a few deep breaths and reset my timer. The less rest time you give yourself between sets helps to keep your heart rate up and give you the cardiovascular work-out. Drink water.

20 Bodyweight Squats

20 Sit-ups – Traditional Sit-ups

20 Push-ups

40 Lunges (20 each leg)

40 Scissor Kicks.

30 Tricep Dips

This is more of a full body workout. Believe me that if you do this correctly you will get a butt-kicking workout. I listen to upbeat music to keep my speed up. Whatever it takes, but remember you are going against your ticking timer.