12 Circuits to keep you going towards your New Years Goals!

Hey Guys,

   So here we are; approaching the dreaded 1 month mark.. and I know the crowds, the hunger pains, and the energy spent is starting to wear you down.  You may have even hit a plateau and the weight just isn't melting off as quick as it once was.  But there is good news!  Like quitting smoking, the first month is the hardest.  You are resetting your body for a lifestyle change and I promise it gets better and your body adapts!  So to help everyone avoid quitting or slowing down on their goals, I am giving you 12 new circuits (choose 1 per workout) that you can use to help jumpstart your fat burning and muscle toning results!  There are a number of exercises so I did not include an exercise description of each; however, ExRx.Net can be an excellent source for descriptions.  Additionally try to youtube and google good technique so you can get use to what good form looks like.  For any questions on top of that, feel free to get in touch with me! Remember!!!!!! Don't just trust your friends word on how to lift properly! Do your own homework so you make sure you are lifting clean, safe, and effectively.  

Why Circuits?

            The main idea behind circuit training is to make your body more efficient at buffering lactic acid and working at thresholds you normally wouldn’t.  By tricking your body by not giving it rest, you force it to find a way to produce energy and buffer out the byproducts that come from using quick energy systems like PCr.  In other words, you become better at getting rid of the burning feeling that comes from high intensity activities.  Additionally, by replacing rest with an exercise from a different muscle group, you keep your heart rate elevated which in turn burns more calories while gaining lean muscle and improving cardiovascular function. Long story short you lose fat, gain muscle and improve your cardiovascular and muscular endurance! 

Circuit Ideas:

      For circuits 1-8 do each exercise for a minute then move onto the next, take 3-4 minute rests between each, and do 2-3 times.  For the others follow the guidelines.

Circuit 1)

Goblet Squat, Ab Twists, Box Jumps, Leg lifts, Alternating Lunges, Crunches on the ball, Step Up Shoulder Press, Flutter kick, Wall Sit

Circuit 2)

Box jumps, Ab twists, Jump Lunges, Bicycles, Quick Feet, V sits, Wall jumps, plank

Circuit 3)

Standing shoulder press, Mountain Climbers, Lateral raises, Ball throws at the ground, Bench Dips, Ab twists, Push ups, Plank

Circuit 4)

 Squats on the half ball, Push ups, Lunge walk, Burpies, Jump Squat, Front Raises, Wall Ball Throws, Back Ext, Steering Wheel weight

Circuit 5)

Single Leg Squat, Leg Lift, Goblet Squat, Flutter Kick, Penguins, Wall Ball Tosses, Side crunch, Side crunch, Crunches on the ball, Wall Sit, Plank

Circuit 6)

Box Jumps, Lunge Jumps, Wall Jumps, Wall Ball Tosses, Wall Sit

Circuit 7)

Push ups, Curls, Front raises, Side Raises, Bench Dips Burpies, Plank

Circuit 8)

Crunches, Leg lifts, Ab twists, Plank

Circuit 9)

5 pushups, 10 squats, 15 ab twists as many times as you can in 25 minutes

Circuit 10)

5 burpies, 10 lunges each side, 15 leg lifts as many times as you can in 25 minutes

Circuit 11)

100 squats, 3 push ups, 75 squats, 6 pushups, 50 squats, 9 pushups, 25 squats, 12 pushups

Circuit 12)

21 Push ups, 21 jump squats, 15 push ups, 15 jump squats, 9 pushups, 9 jump squats à x 2

Hope these help push through those tough spots!

Cheers,
Ryan.Trueman@dal.ca