FitSugar

David Kirsch's Boot Camp Circuit Workout

FitSugar — Mon, 09 Nov 2009 04:30:34 -0800

We are headed straight for the ultimate day of American indulgence, Thanksgiving, which if followed by a month of festivities closing out the year. New York based trainer David Kirsch created a workout to help FitSugar readers stay on track this holiday season. He's helped Heidi Klum bounce back post baby, so he can definitely help us all tone up. David's circuit boot camp is intense, fun, and sure to burn calories. Here's how to follow the workout.

Instructions: Work through the entire circuit doing 15 to 20 reps of each exercise. Then repeat entire circuit twice more for a total of three sets. Your goal is to complete three full sets in 45 minutes. Props needed: a set of three- to five-pound dumbbells, a four- to six-pound medicine ball, and an exercise ball to fit your height.

Click here for the PDF of the workout, then print it.
Source: WireImage

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Print It: FitSugar Full-Body Circuit

FitSugar — Thu, 26 Feb 2009 10:00:00 -0800

You don't need to belong to a gym to get strong; you just need the time to fit in a little strength training. I created a full-body circuit workout that takes about 20 minutes, fits in your living room, and only requires a set of dumbbells. If you don't have hand weights, this workout will still strengthen and tone you all over.

A home workout is virtually excuse-proof, and if you keep your dumbbells out where you can see them, you'll be reminded to exercise. If you have recently given up your gym membership, a home circuit is a great way to recession-proof your fitness life.

You can download this PDF, print it, and work your entire body with nine moves. The PDF looks best printed in color and fits on one page. I suggest you hang the workout on your fridge as a reminder to work out!

FitSugar Full-Body Circuit Workout

FitSugar — Wed, 18 Feb 2009 14:30:00 -0800

I love a good circuit workout for many reasons. These workouts are great for strength training, but they also keep your heart rate up, helping burn up the calories while building muscles. This full-body circuit combines many exercises so you work your arms while toning your legs. Plus your core, abs, and back will all be challenged. And you can do this workout in the comfort of your living room.

Not only is an at-home workout excuse-proof, it is also recession-proof since it is free and will only cost you calories! Check out this full-body circuit workout that fits in your living room. It takes about 20 minutes to do, and for the workout all you need is a set of dumbbells between five and eight pounds. If you don't have weights, you can still give it a go.

Instructions: After warming up with light cardio for five minutes, repeat each three-exercise circuit twice, resting for 60 seconds after completing one rep of an entire circuit.

Find the printable version here.

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Print It: FitSugar Circuit Workout

FitSugar — Wed, 12 Nov 2008 09:00:00 -0800

You don't need to belong to a gym to get strong; you just need the time to fit in a little strength training. I created a circuit workout that takes about 20 minutes, fits in your living room, and requires no special props.

Not only is this at-home workout excuse-proof, it is recession-proof and affordable - the only form of payment accepted is sweat!

FitSugar Circuit Workout

FitSugar — Wed, 05 Nov 2008 05:30:00 -0800

One of my must haves for November is a circuit workout that you can do at home. Not only is an at-home workout excuse-proof, it is recession-proof since it is free and will only cost you calories! Check out this full body circuit workout that fits in your living room. It takes about 20 minutes to do, and other than a chair, it requires no props.

Instructions: After warming up with light cardio for five minutes, repeat each three-exercise circuit twice, resting for 60 seconds after completing one rep of an entire circuit.

Click here to download a PDF of the workout that you can print. It looks best printed in color and fits on one page. Hang the workout up on your fridge to remind yourself to work it!

Source

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Fashion Week Workout by Oscar Smith

FitSugar — Tue, 09 Sep 2008 05:30:00 -0700

New York based celebrity trainer Oscar Smith is no stranger to the rigors of
Fashion Week. He trains many models, including Petra Nemcova, at his Tribeca gym O-Diesel.

To get models ready for the runway he works them hard with a strenuous circuit workout, full of intervals and plyometric moves. The workout is so varied, there is absolutely no way you could get bored with it. He shared his workout with us, and I think we should all give it a whirl to celebrate the stylish mayhem that is Fashion Week.

To see the workout just read more.

5 minute cardio	bike, jump rope, treadmill, elliptical	Warm up
Stretch	Leg, arms, chest	Warm up
Push-ups	10 reps
Squat Jumps	15 reps	Plyometric for legs
Leg Lifts	10 reps	Lie on back, with legs at 90 degrees. Lower legs to work abs.
Crunches	10 reps	Ab work
Treadmill run	3 minutes	6.0 mph
Lateral Arm Raises	10 reps	5 pound weights
Overhead shoulder press	10 reps	5 pound weights
Bicep Curls	15 reps	5 - 10 pound weights
Jump rope	3 minutes	Cardio
Donkey Kicks	15 reps each leg	Glutes and hamstrings work
Assisted Pull-up machine	5 reps	Grip wider than shoulders
Sit-ups	15 reps
Elliptical	3 minutes	Cardio
Dancer leaps	15 reps	aka Jumping lunges, both feet must leave the floor
Flutter Kicks	16 reps	Lie on stomach, and kick legs like swimming
Scissors	30 seconds	Lie on back with legs at 45 degrees, open and close legs to work abs
Stationary bike	3 minutes	Cardio
Hip Raise	15 reps	aka Bridge
Push-ups	5 reps
Frog Jump	10 reps	Start in a wide squat with finger tips on floor. Jump and return to start position.
Sit Ups with Hip Raise	15 reps
Stretch	arms, legs, chest
Interval on treadmill	1 minute run	1 minute walk

This workout looks fun and hard. It might prove difficult to hop on and off cardio equipment in a crowded gym, but you could always use a jump rope if an exercise bike isn't free. Try it and let me know what you think.

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Summer Workout: Beach Boot Camp

FitSugar — Wed, 25 Jun 2008 05:30:00 -0700

New York trainer and boot camp workout master, Stacy Berman feels most people are more physically active in the Summer. This abundance of physical fun time means you save yourself time at the gym and focus on toning the parts of your body you will be showing off at the beach.

Here is a simple workout Stacy created for maximizing your workout time. She suggests doing this workout twice a week. Try it today and let me know what you think.

To see the workout, just read more.

Body Part	Exercise	Reps
Abs	Bicycle Crunches Targets: Internal and external obliques	2 sets of 30 30 seconds rest between sets
Abs	Reverse Crunch Targets: Low abs	2 sets of 20 30 seconds rest between sets
Booty	Jump Squat Targets: Glute max, quads, hamstrings	2 sets of 20 30 seconds rest between sets
Booty	Revese Lunges Targets: Glutes, hamstrings	2 sets of 12 reps on each side 30 seconds rest between sets
Shoulders	Overhead Press Targets: Biceps, triceps, deltoids Use 5 to 10 pound weights	2 sets of 12 reps 30 seconds rest between sets
Shoulders	Bent Over Rows Targets: Deltoids Use 5 pound weights	2 sets of 12 reps 30 seconds rest between sets
Legs	Side Lunges Targets: Quads, hamstrings, inner thigh, glutes	2 sets of 12 reps on each side 30 seconds rest between sets
Legs	Calf Raises Targets: Calves	2 sets of 20 30 seconds rest between sets

Source

Get It Up, Your Heart Rate That Is: Full Body Experience

FitSugar — Wed, 13 Feb 2008 04:00:00 -0800

The other night I felt the need to get my heart rate up and to sweat. I really enjoy a good circuit workout, but I thought I would start by spending some cardio time on the trusty old Precor elliptical (set a fixed 20 degree incline) and follow up with strength training circuit. It was great and I slept well last night! For the cardio section, when it says "recover" move at a pace similar to a jog. Here’s what I came up with:

Cardio

Time	Level	Speed
0:00–5:00	6	130-140
5:00-6:00	7	0:10 sprint, :20 run – repeat
6:00-7:00	7	recover
7:00-8:00	8	0:10 sprint, 0:20 run – repeat
8:00-9:00	8	recover
9:00-10:00	9	sprint
10:00-11:30	9	recover
11:30-12:30	10	sprint
12:30-14:00	10	recover
14:00-15:00	11	sprint
15:00-16:00	10	recover
16:00-18:00	9	recover
18:00-19:00	9	steady pace
19:00-20:00	8	forward no hands
20:00-22:00	8	backwards

To see the second half of the workout, just read more

Circuit – Repeat twice

Exercise	Time/Reps	Weight
Step Up	1 minute	12" step
Alternating Forward Lunges	8x sets	5 to 10 lbs
Single Leg Bicep Curls	8x each leg	5 to 10 lbs
Wide Squat with Overhead Press	10x	10 to 20 lbs
Bent Over Rows	15x	5 to 10 lbs
Squat with Side Arm Raise	10x	5 to 10 lbs
Alternating Backward Lunges	10 sets	5 to 10 lbs

Cool Down

	Exercise	Time/Reps
Core Work	Elbow Plank into Downward Dog	Hold each 30 seconds, 3 sets
Ab Work	Crunches	25 reps
	Pulsing Crunches	25 pules at top of crunch
	Bicycle Crunches	25 rep ( a rep being both sides)
	Boat Pose	hold :30, 3 times
Stretch	Hamstrings Quads Inner thighs Glutes Chest Back	Hold each stretch for 15 to 30 seconds, 2 times

Try it and tell me what you think. Click here for a printer friendly version.

Circuit Workout by Celebrity Trainer Jason Walsh

FitSugar — Wed, 30 Jan 2008 04:00:00 -0800

Since you all chose Jessica Biel's trainer Jason Walsh as your favorite celebrity trainer, I asked him to share a workout with us.

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	Hamstrings Quads Inner thighs Calves Pecs Torso
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.

24 Hour Fitness: Camp24

FitSugar — Mon, 12 Mar 2007 15:14:49 -0700

I wanted to give a shout out to 24 Hour Fitness and say thanks for sponsoring the pages of FitSugar. They even gave me a t-shirt and they would like to give you 10 free days of their group series classes. Talk about Spring Training. So, if you're looking for a group class that is a well rounded workout and fun, Camp24 is a great bet.

Camp24 is 24 Hour Fitness's answer to boot camp. Your trainer is the drill sergeant and you're there to do as he/she says (don't worry, it's not that scary). You can pace yourself, or go the limit in this ultimate circuit workout, though you'll definitely be encouraged to go the limit. Improved cardiovascular abilities, muscular strength and endurance are to be gained from this class that, I would say, is suitable for all levels. You'll be using dumbbells (you pick the weight), a step and a mat throughout the class. There are a lot of 3-minute interval circuits -- For example 3 minutes of jumping jacks, 3 minutes of bicep curls, 3 minutes of dips, etc.

I've got to say, I feel great! My arms feel fatigued which means they got a fabulous workout and I can't imagine how my booty is going to feel the next few days. My favorite part about Camp24 is that there is not much thinking involved; the trainer tells the class what to do and when to do it. You're not left wandering around the gym wondering what you should do next and how (and why), which can be a downfall for many of us. What's more? I was forced to work parts of my body that I often neglect (like my deltoids).

If you aren't a member of 24 Hour Fitness yet, don't worry; right now you can try it out for 10 days for FREE. To get your free 10-day pass, check out 24hourfitnessoffers.com.

Fit's Tip: If you're used to doing long cardio workouts, then you need to engage your arms as much as possible during the cardio intervals to really get that heart rate up.