FitSugar

Make Your Gym Time Count

FitSugar — Wed, 11 Jul 2007 12:30:00 -0700

When it comes to exercise you want to make the most of your workouts, especially if you are pressed for time. And these days, who isn't pressed for time.

Here are a few tips to help you make the most of your workout:

Warm Up Prior to Strength Training Session:
Just 5 minutes of cardio before lifting weights will increase blood flow to your muscles by about 55 percent and this makes your muscles contract better.
Added bonus: Warming your body up also lowers your body's perceived exertion of how hard your exercise session is, making you feel less taxed.

Work the Circuit:
Keep your workouts exciting and varied by creating a circuit for yourself by performing 3 to 5 several strengthening exercises, followed by short 3 minutes cardio segments. Pick 3 weight machines that work different parts of your body and intersperse with sets of abdominals, then cycle for 3 minutes. Next work your arms with free weights, sprinkle in lunges and squats then jump on the elliptical.
Added Bonus: Since circuit training is so fast paced and varied the chances of getting bored and stopping are much lower. Plus it is an efficient calorie burner that increases muscular strength and decreases body fat.

Mix Up The Cardio:
Cross train with at least two types of cardio. Try mixing running with swimming, or mix cycling with step aerobics. By incorporating different types of cardio you will increase your fitness level and work your body in different ways.
Added Bonus: Varying the type of cardio you do greatly decreases your risk for injury because you won't be over using just one muscle group.

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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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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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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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Mini Circuits: A Quick Workout to Fit in Anytime

FitSugar — Fri, 16 Nov 2007 04:00:00 -0800

When I am running low on time during my workout, which I am a lot especially during the holidays, I like to do a mini-circuit workout so that I still feel like I am getting in some exercise but I am not spending hours doing it. I love the little combination below, because it really works the biggest muscles in your body.

Do each of the five exercises for about one minute with a little (12 seconds) rest in between each; complete the circuit two or three times.

Squats
Lunges
Push-ups
Bridges
Plank

One round will take you about 6 minutes and so doing it three times straight through will only be about 18 minutes - not too shabby for someone who thought she wasn't going to be able to fit in a workout today.

Fit's Tip: This circuit does not require any extra equipment (aside from a watch or clock) which means you can do it virtually anywhere, even in the guest bedroom you're calling home for a few days.

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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.

Back to Basics: Circuit Training

FitSugar — Wed, 08 Aug 2007 09:30:00 -0700

There are a million and one ways to workout which is great because one reason people stop exercising is they get bored with their routine. Circuit training is a way to add some spice to a stale workout plan. Plus there is the major bonus of improved mobility, strength and stamina with one type of workout. Now that is what I call versatile.

Essentially, circuit exercises are performed one after another with little or no rest between each of the training exercises. You set a number of reps or a specific amount of time for the duration of each exercise. So you can do:

20 push-ups followed by 20 jumping jacks, then 20 sit-ups, then 2 laps at the track etc.
or
1 minute of push ups, then 1 minute of jumping jacks followed by 1 minute of sit ups, then run for 5 minutes, etc.

Circuit training is generally a mix of strength training and cardio, but the circuit is generally comprised of 6 to 10 exercises. Since there are so many different combinations you can put together your workout combinations are endless.

There are a few more guidelines and to check them out read more

A few guidelines:

You want to make sure you're working each muscle group (legs, glutes, back, abs, chest and arms).
Try to include some agility training - jumping side to side over a book, or jumping rope would do the trick.
Make sure you focus on speed at some point in the circuit (this element should remind you of doing intervals from a cardio workout).
You can use hand weights, physio balls, medicine balls and other probs or just go old school calisthenics (bring the burpee back!)

If you have a short amount of time to squeeze in cardio and strength training, then circuit training is the way to go. Make sure to have a plan of action before starting your workout or hitting the gym. Go ahead, write it down and check your crib sheet while you're sweating if need be. And most importantly, have fun!

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Get Physical: At Home Partner Circuits

FitSugar — Sun, 04 May 2008 02:30:00 -0700

Everyone has a bit more time on the weekends, so it should be easier to rope in a buddy to do alternating cardio circuits with you. Exercising with a friend can not only keep you on track, but it doubles the fun too. Here's how to create a circuit plan for you and your buddy.

Create a plan by picking a type, or types if you're so inclined, of cardio and a time limit – somewhere between two minutes and five minutes works best.
At home, I have an elliptical so we use it for our alternating cardio times (plus it acts as our timer), but you could use a wide variety of cardio elements to alternate with your strength training moves. Here are a few examples:
- Jumping rope (or pretending to if you don't have the rope).
- Running around the block, or to the corner and back.
- Step ups onto a stair, stool, or chair.
- Jumping jacks
- Climbing stairs

There's a bit more to planning, so read more.

Then you pick five to ten strength training moves:
- lunges
- squats
- push ups
- ab work
- burpees
- plank with reverse row
Put it all together. One person does cardio for the prescribed time and the other person does strength training moves for the same time period, and it is best to combine strength training moves so for a three minute period alternate between squats and push ups, or push ups and planks, or ab work and lunges. You get the picture.

Try it and see how it goes. Remember to be flexible in creating your joint workout so everybody's needs are met. That reminds me, don't forget to stretch either!

Source

No Equipment Necessary: Quick Circuit

FitSugar — Tue, 22 Jan 2008 09:30:00 -0800

Not everyone has time to get to the gym. If you're one of those people or even if you do have time for the gym, try out this quick circuit that can be done anywhere, anytime. No equipment necessary, since all you need is your body weight.

Jumping jacks - one minute.
Push-ups - one minute.
Crunches - one minute.

Now alternate the circuit for 15 minutes or about five times.

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.