You feel it when you move, you see it when you try clothes on, and you notice it when a five minute walk leaves you breathing heavily… the party season got the better of you and now it’s March and those extra couple of kilos haven’t budged. Solution?
Improve your fitness, lose weight, tone up and challenge your body with full-body circuit training workout. Here’s a basic circuit from Fitness Express Oz, who are hosting free bootcamps as part of AboutLife’s Community Detox, which can be done anytime, anywhere, with absolutely no equipment required. Make it a habit while the weather’s still good and you’ll thank yourself when getting out of bed on those winter mornings is a cinch.
What is Circuit Training?
Circuit Training is a form of body conditioning that crosses to various intensities. It targets an all-round body movement and is suitable for all fitness levels for optimum results!
The following workouts should be completed within 30 second brackets and a total of 3 sets (1 minute break between each set) at a mid to high intensity rate:
1. Star Jumps
Stand upright with feet shoulder width apart and holding your arms close to the body.
To initiate the move, jump and move both arms and legs in an outward motion.
As you land bring hands and legs back inwards.
2. Squat Jumps
Cross your arms over your chest.
With your head up and your back straight, position your feet at shoulder width.
Squat down and be sure that thighs are parallel to the floor.
Hold that position and then jump straight up in the air using the thighs like springs.
When you touch the floor again, immediately squat down and jump again.
Your heels should be pressed into the ground when squatting. Do not put all your weight on your toes.
3. Burpees
Stand with your feet hip width apart and your arms down by your side.
Lower into a squat position with your hands flat on the floor in front of you.
Step both legs backwards so you are in a press up position
Step both legs back in to chest so you are back at a squat position.
Lift up onto the feet gently with your hands raised above your head.
4. Push ups
Lie on the floor face down with your arms shoulder width apart.
Lower yourself downward until your chest almost touches the floor as you inhale.
Press back up and assure your upper body is back up to the starting position.
Lower yourself downward again and continue the repetition.
5. Mountain Climber:
Begin in a push up position and assure your weight supported by your hands and toes is stable.
Flex the knee and hip, bring one leg until the knee is approximately under the hip.
Reverse the position of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed.
Repeat in an alternating fashion.
There are many circuits that can be compiled and have both short and long term advantages. It’s a great way to test your body’s full potential and etch closer towards your goal. Nothings ever a race – the only challenge is against yourself!
Fitness Express Oz has been participating in the Annual Biggest Ever Community detox with natural marketplace aboutlife, and offering free boot camp sessions to encourage Sydney-siders to get involved and make health and wellbeing top of the agenda for 2015.
