Beginners Series: Week 3


This week the intensity increases as we perform a high intensity interval circuit.  High intensity interval training is a sure fire way to get your booty into shape.  I recommend adding some form of HIIT to your weekly routine, say once or twice a week.  Once you become more comfortable with various exercises it becomes easier to throw together your own circuits, meaning there are endless possibilities and no boredom, YAY!!

Here is a video displaying two versions of a HIIT circuit that I have thrown together.  The first circuit in the video is meant for newbies  while the other circuit is meant for veterans.  Always start out with a gentle warmup, allowing blood to reach your extremities.  Simply running in place, jumping jacks, or skiers will suffice.  I haven’t been mentioning this (shame on me!)  but it is really super important to stretch afterwards.  Don’t just run through your stretching routine either.  Flexibility is just as important as strength and cardio, so don’t ignore it!  Your hammies will thank you…and it will be that much easier to tie your shoes. 🙂

Newbies Circuit

Aim:  Get through this circuit 3 times.  For your first attempt, complete all four exercises and then take a minute to catch your breath.  As your endurance increases, decrease your rest period.  Keep track of your time so that you can repeat this at another time (say two days later) and have a goal of beating your previous time.

  • 30 seconds Lunge Step Backs
  • 30 seconds Plank Shoulder Taps
  • 30 seconds Side Lunges
  • 30 seconds Bicycle

Veterans Circuit

Aim:  Complete the circuit 4 times, no rest.  Time yourself and aim to beat your previous time on the next attempt. 

  • 30 seconds Mountain Climbers
  • 30 seconds Plank Shoulder Taps with 2 pushups
  • 30 seconds Speed Skaters
  • 30 seconds V-Ups

Good Luck!  Please feel free to post your times and what circuit you attempted!!  

 

 

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