Jason thought this three part circuit workout that he does with his clients would be fun for us too. It will get your heart rate up and strengthen your body at the same time. That is what I call a win-win workout. It is full of mutli-joint exercises that work more than one muscle group at a time and the more muscle you use in a movement the more oxygen you need for those working muscles.
Keep track of your rest times and weights, so you can decrease the rest time and increase the weights from week to week. If you are new to weight training, Jason recommends starting with no weights and 1 min rest between sets. On the flip side, decrease the rest time if it feels too easy, but remember you have a lot to do so don't get ahead of yourself.
To see the workout just read more.
You will need: dumbbells (DB) or a medicine ball (MB), a step ( I used one of my daughters' kiddie chairs), and a pull up bar or lat machine (if you are trying this at home just improvise – I used the top of a door jam with a chair and did super slow supported pull-ups). This circuit take 25 to 30 minutes to perform depending on how long you rest in between sets.
|Warm up||Active Stretch|
|5 to 10 minutes light to moderate cardio||
|Circuit 1||Repeat 3 times ( rest :60 between sets)|
|Side Planks||Hold :30 each side|
|Jump squats||15 reps|
|Push ups (use knees if necessary)||10 reps|
|Circuit 2||Repeat 3 times ( rest :60 between sets)|
|Squat to press (DB or MB)||15 reps|
|Pull ups or Lat pulldowns||10 reps|
|Bent over rows (DB)||15 reps|
|Circuit 3||Repeat 3 times ( rest :60 between sets)|
|Lateral lunge||10 reps each leg|
|Step ups (onto bench)||10 each leg|
|Straight leg sit ups||15 reps|
I just did this workout, started with 10 minutes on the elliptical to warm up, stretched and then went for it. It was fun and challenging and I feel like my entire body got worked! Just a word of caution for those with lower back problems: straight leg sit ups can put a lot of pressure on the lumbar spine, try 90 seconds of crunches instead. Try it and let me know what you think in the comment section below.