Posts Tagged ‘Circuit Training’

Fat Blasting Circuit!!

998758_398546286915908_1137653502_nI LOVE this saying!  Short bursts of intense exercise will CHALLENGE & CHANGE you!!!  Push your bodies, recover, eat clean & then sit back & see the results.  YOU CAN DO THIS!

Warm-up 10 min (elip, jump rope, run, power walk, bike, power squats etc)
Pelvic Bridge Marches 2 x 20
DOWN DOG

Air Squats & Jump (tap hands to ground) x 20
Push-up / Jump Tuck x 15
Seated Oblique Twists x 20 (use a db or med ball if possible)
(repeat 2-3 times)

Band Rows in a Seated Position x 20
Mtn Climbers (WIDE) x 50
Scissor Kicks (on your back) x 30
(repeat 2-3 times)

Band Side Steps x 20 / Bicep Curls x 10
Tricep Push-up / Jump Tuck x 10
Jump Rope x 100
(repeat 2-3 times)

DOWN DOG
DONE!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods
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Friday Fat Burner

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Here is a quick, intense circuit that will get you burning fat on this summer Friday!

Warm-up:
15 min run
10 air squats
10 wide push-ups
DOWN DOG

1 minute intervals – Do as many reps as you can do in 1 minute

Plie Jump Squats (touch hands to ground, feet wide, toes out, jump overhead)
20 second recovery
Burpee’s w/ Wide Push-up (Jump out to plank, push-up, jump in, jump up & repeat)
20 second recovery
Prisoner Get ups (lay flat on mat, do a full crunch, stand up & jump.  Try to keep hands behind your head)
20 second recovery
Bicycle (lye on back, hands & feet do a bicycle motion, do not touch head or feet to floor)
20 second recovery
Tricep Chair Dips
20 second recovery

Repeat 3 times

15 minute RUN w/ 3 x 1 minute “fast”

DOWN DOG
STRETCH

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5 min Workout

When you don’t have time for exercise fit in a 5 minute mini-circuit right before you jump in the shower.

Air Squats x 20
Burpee’s x 15
Push-ups x 10
Oblique Planks x 15 (each side)

Repeat 2-3 times
DOWN DOG
Jump in the shower!

This 5 minute mini-circuit will get your metabolism jump started, your blood flowing & your body centered for your crazy day.

Give it a shot & let me know how it goes!

XoXoXo

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GREAT job to my Amy Approved circuit peeps!!

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THURSDAY 6:45 am
(Daniel, Ben, Luke, John, Mo, Chrissy, Breana, Allan, Lori, Nancy, Leila, Kathy, Dave & Kathy D)

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Tuesday 6am
(Ben, Dave, Catherine, Suzie, Jean, Janet, Kristy, Cindy, Lettie, Joyce, Annette, Chris, Diane, Colleen & Mel)

AWESOME effort these past 8 weeks to both of my circuit classes!!!  Your strength, endurance & overall fitness showed huge improvements!!!

See you in January – keep up your fitness throughout the holiday season!!!!

Amy Approved – Creating Harmony Through Fitness & Whole Foods…

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Amy Approved Exercise of the Day!

Jump Lunges, Stability Ball Push-ups & Mtn Climbers!!
Click above to watch the video

3 sets
Jump Lunges w/ a twist x 20
Stability Ball Push-ups x 10
Mtn Climbers x 10

Throw this into your circuit workout or do it right after a run.  It will get your heart pumping, burn body fat & strengthen your body!!

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Circuit Training – Blast That Fat!

Here is another great article proving why circuit training is Amy Approved! Keep up the great circuits!!!

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