Circuit yourself back into the fit body you want . . .

How circuit training can help you get back on the exercise track.

Ever heard the saying “If you don’t use it, you lose it!” Well, if you’ve been hibernating like the rest of us throughout winter, you’re probably on your way to losing some of that lean muscle mass you worked so hard to create last summer. If you are planning on getting back to the gym or starting a new training regime all together, then now is the time to pack up your training bag and get yourself back into that exercise-zone!

If it’s been a while since you ran a km or two or lifted a weight then get organised with an all-over body circuit training program to reinvigorate your dormant muscles and increase your cardiovascular endurance. Circuit training is an efficient and challenging form of conditioning. It works well for developing strength, endurance (both aerobic and anaerobic), flexibility and coordination. Another benefit of circuit training is that it’s superb for general fitness and caters for a wide variety of fitness levels. It can be a great time saver and a refreshing, fun beginner program for those that have been on hiatus throughout the winter months to help recondition the body for exercise.

To get you started take a look at this Total Body Circuit Workout below. It incorporates compound movements and can be completed 2-3 times per week or split into 2 programs performed weekly- depending on your goals. After 4-6 weeks, give your body a shock with a new program so that you continue to get results.

Burpees

1. Start in a standing position and bend your knees and place your hands on the ground.
2. Extend your legs back into a push up position. Bring your knees back in towards chest and stand back up.
3. This should be a continuous motion and be fluid.

Skipping

There are various types of skipping and they make excellent circuit training exercises - two feet off the ground, alternate feet, hop on one leg for 5 then swap and so on.

Dumbbell Squat

1. Start position: Holding a dumbbell in each hand start in squatted position with dumbbells between legs.
2. Start movement by standing up and keeping arms straight 3. Return to the starting position and repeat to the other side.
4. Repeat for the prescribed number of repetitions.

Bench Dips

1. Sit upright on the edge of a sturdy bench and place hands hip width apart, palms down, fingers pointing forward and gripping the edge of the bench. Place heels on another bench with legs out straight in front of you.
2. Start position: Slide glutes off bench with elbows slightly bent.
3. Lower body by bending at elbows until elbows are at 90 degree angle. Return to start position.

Treadmills

In the push-up position with legs extended bring one knee into your chest, and then quickly switch to bring the other knee into your chest. The action should be a smooth running motion as your arms stay fixed and your body stays parallel to the floor.

High Knees

Running on the spot pick your knees up to waist height and pump your arms.

Fast Feet Step-ups

Use a sturdy aerobic box or step. Step on and off quickly making sure both feet come into contact with the box. Every 20 or 30 step-ups change your feet so the opposite leg leads.

Push-Ups

To make regular push-ups easier (remember you need to sustain them for 30-60 seconds), keep your knees in contact with the ground.

Alternating Jump Split Lunges

1. Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot.
2. Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on waist.
3. Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically.
4. Switch feet in the air so that the back foot lands forward and vice versa.
5. Prior to takeoff extend the ankles to their maximum range (full plantar flexion) ensure proper mechanics.

Ricochets

Stand with your feet together and arms by your sides. Keeping your feet together jump forward a foot or so then immediately jump back to the starting position. Jump to your left, back to the start, then the right and then behind you. Repeat this sequence by keeping ground contact time minimal and feet together.

Don’t forget to back up your Circuit training program with the right supplements to help you recover.

If you’re not sure what the best products for you are then visit one of our ASN stores or contact us online....we will help you with the supplement stack you need to meet your fitness goals!

Happy training :)