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WORKOUTS

Strength training, 30min circuit

Circuit training is the “musical chairs” of the exercise world. Although it may look chaotic to a casual observer, there is method to the madness that constitutes this intense form of exercise. While its pace may leave your heart beating hard and your body sweaty, because you can adapt exercises to your current level of fitness, as long as you take the right health and safety precautions, circuit training is appropriate for almost everyone.

Objectives

The core objectives of circuit training are to increase muscle strength, endurance, flexibility and coordination. Each training session usually includes a combination of both aerobic exercise and strength training. However, circuit training can include whatever type of exercise you want, in whatever combination helps you accomplish your exercise goals. This could mean your circuit training routine includes only aerobics or only strength training.

One of our favorite circuit training workouts is from the Nike Training Center, its a circuit work out to help build explosivness. Check it out, work hard and let us know how it goes!! The first couple of times we did this work out we did not use weights and we still got our buts kicked. If you want to use weights you will need a 5lb med ball and a 5lb dumbell and if your feeling really strong a 10lb dumbell can be used!

1min strait leg kicks

1min light in place jog

1min back pedal run

1min rest

30sec push up to plank row (no weight, 5lbs or 10lbs)

15sec toe touches (5lbs med ball)

30sec dead lift (5lbs or 10lbs)

15sec toe touches (5lbs med ball)

30sec push up with feet on med ball

15sec toe touches (5lbs med ball)

30sec plank row to rotation (no weight, 5lbs or 10lbs)

15sec toe touches (5lbs med ball)

30sec burpee to shoulder press (no weight, 5lbs or 10lbs)

15sec toe touches (5lbs med ball)

15sec air squats

15sec squat jumps

15sec toe touches (5lbs med ball)

1min rest

30sec push up to plank row (no weight, 5lbs or 10lbs)

15sec toe touches (5lbs med ball)

30sec dead lift (5lbs or 10lbs)

15sec toe touches (5lbs med ball)

30sec push up with feet on med ball

15sec toe touches (5lbs med ball)

30sec plank row to rotation (no weight, 5lbs or 10lbs)

15sec toe touches (5lbs med ball)

30sec burpee to shoulder press (no weight, 5lbs or 10lbs)

15sec toe touches (5lbs med ball)

15sec air squats

15sec squat jumps

15sec toe touches (5lbs med ball)

1min rest

30sec push up to plank row (no weight, 5lbs or 10lbs)

15sec toe touches (5lbs med ball)

30sec dead lift (5lbs or 10lbs)

15sec toe touches (5lbs med ball)

30sec push up with feet on med ball

15sec toe touches (5lbs med ball)

30sec plank row to rotation (no weight, 5lbs or 10lbs)

15sec toe touches (5lbs med ball)

30sec burpee to shoulder press (no weight, 5lbs or 10lbs)

15sec toe touches (5lbs med ball)

15sec air squats

15sec squat jumps

15sec toe touches (5lbs med ball)

1min rest

30sec push up to plank row (no weight, 5lbs or 10lbs)

15sec toe touches (5lbs med ball)

30sec dead lift (5lbs or 10lbs)

15sec toe touches (5lbs med ball)

30sec push up with feet on med ball

15sec toe touches (5lbs med ball)

30sec plank row to rotation (no weight, 5lbs or 10lbs)

15sec toe touches (5lbs med ball)

30sec burpee to shoulder press (no weight, 5lbs or 10lbs)

15sec toe touches (5lbs med ball)

15sec air squats

15sec squat jumps

15sec toe touches (5lbs med ball)

1min rest

30sec push up to plank row (no weight, 5lbs or 10lbs)

15sec toe touches (5lbs med ball)

30sec dead lift (5lbs or 10lbs)

2min lying quad stretch

1min lower back stretch

DRINK LOTS OF WATER AFTER THIS WORK OUT!!

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Discussion

2 thoughts on “Strength training, 30min circuit

  1. Thanks! You two are an awesome team!!!

    Posted by Nickie | November 20, 2012, 00:12
  2. Strength training exercise is proven to be more efficient at stimulating the release of this growth hormone more than any other form of exercise. To receive maximum benefits make sure you get the help of a gym instructor or fitness professional to get properly set up your exercise program. It is important that you do things correctly otherwise it is unlikely that you will be able to train at the right level of intensity to stimulate the body into producing this “fitness hormone”.,

    Latest blog post provided by our personal web-site
    <http://www.foodsupplementcenter.com/benefits-of-biotin/

    Posted by Camellia Corless | February 6, 2013, 18:38

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First #moondunes #waterman #workout of the season #done #404basecamp #barkboards #qbpaddles ▪️ ▪️ ▪️ ▪️ ▪️ ▪️ #mauijim #teamtahoewaterman #tahoewaterman #watermanslanding #paddler #paddleeverything #standuppaddle #pronezone #laketahoe #gotahoenorth #apple #iphone #photo #training #fitaid
This kid played so hard he made himself sick and slept all the way home from Santa Cruz. Lucky to be his dad #loveyou #jaxiboy thanks for being my wing man this weekend at the @jay_race happy Father’s Day!
#tbt #throwbackthursday #jaxiboy crushing single track on his @iamspecialized_mtb from @pacostruckee so rad to watch this kid figure things out and love it! @gopro ▪️ ▪️ ▪️ ▪️ ▪️ #goprohero5 #sugarpinepoint #mountainbike #funinthesun #ride #bike #singletrack #ridedirt #specializedmtb
Picked up some new slippers from @watermanslanding love the new @freewaters_footwear #supremedude and what #freewaters does to help those in need of #water head over to #watermanslanding check out the styles and help the #cleanwater #movement
15 miles of #funinthesun! The wind was the most intense I have ever been in on Tahoe. At times I was nervous of dropping into some of the bumps. The wind was pushing out of Blackwood Canyon from the South West gusting over 30mph but mixing with a South that was building over a longer fetch with consistent 20+ winds and producing bigger bombs. The mix of the two directions made for some challenging conditions. At one point in the middle of the lake the wind went away And there were just massive rolling waves going to fast to paddling into. It was super weird but beautiful at the same time. Luckily the gusts started coming again giving me some smaller bumps to gain speed to drop into the bigger bumps. Probably one of the best downwinders I’ve had on Tahoe but always on edge during the early season when the water temps are still in the low 50’s.....full video in my profile. @puakeadesigns #puakeadesigns #puakeateamrider #kahelepro #oc1 and @qbpaddles #qbpaddles ▪️ ▪️ ▪️ @vaikobi #vaikobi @officialmauijim #mauijim @tahoewaterman #tahoewaterman @watermanslanding #watermanslanding #watercolor #bigblue #downwind #downwindlaketahoe #laketahoe #laketahoedownwind #paddling #outrigger #canoe
Had to go for round 2 and take the @epickayaks #v10 out for some fun! It was my first time in good bumps on the Surfski and I was a bit nervous. The wind wasn’t blowing as hard but there was big bumps rolling through and the ski being a faster vessel was key in picking up enough speed to drop in the bombs! Looking forward to #practicing more on the ski and dialing it in! ▪️ ▪️ ▪️ ▪️ @vaikobi #vaikobi @officialmauijim #mauijim @tahoewaterman #tahoewaterman #teamtahoewaterman @watermanslanding #watermanslanding #downwind #downwindtahoe #surfski #surfskilife #gotahoenorth #paddleeverything #paddler #paddling #funinthesun
This was 5 mins into a 2hr paddle....nothing better than sharing bumps with friends especially going 10mph and just chatting away! Full video coming soon... #puakeadesigns #qbpaddles #mauijim #tahoewaterman #watermanslanding #downwind #downwindtahoe #oc1 #kahelepro #paddling #gotahoenorth @puakeadesigns @qbpaddles @officialmauijim @vaikobi
Lookin forward to more of this tomorrow as the the #laketahoe #wind #gods are sending us an epic! #downwind #downwindtahoe #puakeadesigns #qbpaddles #mauijim #hiballenergy #tahoewaterman #watermanslanding
Come to @watermanslanding and get out on the water with one of our many paddle crafts! #imwaiting #standuppaddle #outrigger #surfski #pronezone #paddleeverything #laketahoe #watermanslanding #tahoewaterman #paddleboarding #gotahoenorth
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