Sometimes it is hard to navigate your way through the world of exercise and fitness. It is difficult to know what exercises to do, when to do them, how often, etc… So here are a couple quick tips to help get you started; or continuing on your workout path.
Circuit training is where you quickly move from one exercise to the next, usually from one major muscle group to the next. By moving from muscle group to muscle group, one can switch exercises with little rest in between. This can increase your heart rate and may help with burning calories and body fat. When putting together a circuit training workout, keep in mind to use 6-11 different exercises, use different muscle groups, and performe each exercise at least 2 times.
An advantage of circuit training is that you can accomplish a lot of work in a short amount of time. By using several different muscle groups, you do not need to wait the typical 30-60 seconds in between sets. And you can get a total body workout in one session. Circuit training is also a great workout structure when you are working out with friends. Each person can start at a different station and switch when they are done.
A disadvantage, for some, may be that circuit training is better suited for increasing local muscular endurance and strength endurance but not necessarily power and absolute strength. There are ways to help with this issue, if you are experienced with working out. For example, you can decrease repetitions and increase weight at each station and/or you can decrease time spent at each station in order to encourage higher weights used.
Here is a sample circuit training workout: Complete each mini circuit 3 times, 15-20 reps each exercise
Mini Circuit 1
Squats
Jumping Jacks
Push ups (on ground, off a couch or table, or off the wall… depending on fitness level)
Mini Circuit 2
Side leg lifts, each leg
Skiirs (or side to side hops)
Push press (using dumbbells, a weighted bar, or resistance bands)
Mini Circuit 3 Core/Abs
Medicine ball slams
Crunches, with legs straight and flat on the ground (remember to keep your chin facing the ceiling as you crunch up, only raising your shoulders off the ground)
Swimmers (laying on your stomach, lift opposite arm and opposite leg and alternating. Make sure to keep your focus down for this one, no curve in your neck)
Hopefully this will help get you started on your workout journey, if you haven’t already taken your first step. You can become a fit mama, let us be there to help.
