MMB – 30 Min. Circuit Work Out

Good morning everyone,

I hope you are all doing well and feeling great out there!  I know many of you are on vacation right now, so I hope you are enjoying your time with family and doing some fun stuff!  Hopefully, you guys are finding time to move and are staying on track the best you can!  If you are doing some cool stuff out there like hiking or biking, text me a picture and I can post on the blog!

Announcements and Reminders:

  1.  Kid Fit and Moms’ Fit Club is this morning!  9:30am to 10:00am is Kid Fit & 10:00am to 10:30am is Moms’ Fit Club.  Hope to see you out there!  Remaining dates are:  7/3, 7/10, 7/17, 7/24, & 7/28th!
  2. Normal class schedule this week: Tuesday Cardio Fusion &  Thursday Cardio Core
  3. 4th of July Boot Camp is on Saturday, July 1st! 
  4. Jen’s 8th Year Business Celebration is on Saturday, July 15th at 5pm at Jen’s House.  See Jen for details.

Thought for the week:  Circuit Work out

I am often asked about work out ideas that you can do at home.  As I mentioned in my Blog last week, we often slip into summer entitlement and think that because we have worked hard all year long, summertime is break time.  Now, I understand to some degree this thinking, because the truth is if you are burned out from work outs and continue to press on hard, you run the risk of throwing in the towel completely.  No, don’t do that!  Perhaps it’s time to shift gears and back off of intensity for a couple of weeks.  However, this doesn’t mean it’s o.k. to stop moving because we know what that would look like, right?  Bad news. 

Here is a circuit I’ve written that will take care of your cardio, strength, and core and can be completed within 25-30 minutes.  You’ll need a light to medium set of weights and a space to work out.  It helps if you can turn some tunes on to inspire you.  These are simple exercises you can do, yet they are still hard enough to make you sweat and get a great calorie burn while still building muscle and core strength.

Jen Allan Fitness –  Sample Circuit Ideas for 30 minutes

5min                        Dynamic warm-ups: rotations, runner’s stretch, hip circles, back stretches, inch works, prisoner squats, straight legs

2min                        Start with jump ropes for 30 sec.

                                 Do a 30 sec. plank hold – can do plank on knees

                                 Repeat

 

2min                        Do jumping jacks for 30 sec.

                                 Do a 30 sec. floor bridge hold

                                 Repeat

 

2min                        Do skaters for 30 sec.

                                 Do a 30 sec. side plank hold – can drop bottom knee to stabilize

                                 Repeat, and hold side plank on other side.

 

3min                        Do jump ropes for 30 sec.

                                 Do alternating lunges with lateral raises (need light pair of dumbbells) for 30 sec.

                                 Do 10 push-ups, either on your knees or toes (if on toes, must have good form!)

                                 Repeat

 

3min                        Do jumping jacks for 30 sec.

                                 Do squats with overhead presses (need light pair of dumbbells) for 30 sec.

                                 Do 10 push-ups

                                Repeat

 

3min                        Do skaters for 30 sec.

                                 Do dumbbell rows holding in squat position bent over 30 degrees 30 sec.

                                 Do superman hold 30 sec.

                                 Repeat

 

3min                        Do high knee jog 30 sec.

                                 Do sit-ups 30 sec.

                                 Do plank hold 30 sec.

                                 Repeat

 

3min                        Do low impact lateral shuffle 30 sec.

                                 Do lunge backs with dumbbell bicep curls

                                 Do tri-cep plank hold 30 sec.

                                 Repeat

 

3min                        Do wide high knee jog 30 sec.

                                 Do squat hold bent over in 30 degrees and do tri-cep kickbacks with light dumbbells.

                                 Do tri-cep plank hold 30 sec.

                                Repeat. Stretch 5 min. You are done!

 

See you in class soon!

Jen

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