Friday, March 25, 2011

As Per Your Request

I have posted several circuits before, and I'm getting awesome feedback from you guys about them! I LOVE that you are doing them. I promise you they work. High intensity training is the way to go if you are looking to lose weight and tone up.

You keep asking for more, so I will keep them coming!
Saturday workouts are always my favorite for some reason. I think it's because I usually don't have any make up on when I go to the gym on Saturdays, and I always wash my hair on Saturdays...because of this I feel like I can really get my sweat on.

Since tomorrow is Saturday I thought I'd give you a new circuit workout to try out!

The Get Sweaty Circuit

Segment #1
20 Jump Squats (Yep feel the burn)
15 push ups straight into 15 leg jacks (Leg jacks...Start in push up position on your toes with your legs together. Jump your legs wide and then back in to start position. that counts as one)
40 Mountain Climbers
2 minutes running up and down your stairs (If you are at the gym you can do 2 mins on the stair machine. If you don't have stairs you can do 2 mins of step ups on a chair or bench)
*repeat this three times through

Segment #2
15 Squat-Curl-Press with dumbbells (Holding your dumbbells by your sides squat down, stand and do a bicep curl and then press over your head)
20 jumping skinny-wide squats. Hold a plate/dumbbell/med ball in front of you (I hold a 25 lb plate) stand with your feet together and squat down. Jump your legs out wide and squat down. That counts as one.
16 push ups with a rotation. Click HERE for a video description of these.
2 minutes running up and down your stairs
*Repeat this 3 times through.

Segment #3
20 Plyometric lunges (Remember these are jumping lunges. Start in a lunge position jump in the air and switch feet)
1 minute plank with hip dips (Start in plank position dip your hips down to the right touching the ground and then to the left. Repeat this as many times as you can for the full minute.)
15 Burpees Start from a standing position. Put your hands on the ground and jump back to a push up position. Do a push up if you can. Jump your feet back in and jump up as high as you can with your hands in the air. That counts as one.

2 minutes running up and down your stairs
*Repeat this 3 times through. 

Give it a whirl!

A lot of people ask why I always add so many legs into my circuits?
1 - Because it's a large group of muscles you burn LOTS of calories doing them
2 - Because it works everything from your waist down (most women's problem areas)
3 - Because they are my favorite muscle group to work
4 - Because what girl doesn't want BOMB legs?

Do you like circuit workouts? They are hard, but OH so good! Are you a fan of working the legs? I would rather do legs than any other muscle group!!


Cynthia said...

Love these! I am going to try them out. I love to work out my legs more than any other muscle group but am trying to work on upper body too.

MegSmith @ Cooking.In.College said...

Oooo this makes me tired just reading about all those pushups!!! I love that. I need to do more circuits and weight training in general. Thanks for the inspiration Megan :-)

Rene said...

I have done most of those exercises but never as a circuit. I really need to break out of my routine and try this.
I am okay with legs but I love working my triceps and chest (unless it involves doing push ups)and am learning to love shoulders. I hate working my back - maybe because I never see it.

Katie said...

I used to be a BIG fan of working my legs AND especially my booty :D But I've found recently my running/ stairs/ hill running has kinda taken care of that area (almost TOO much) so I'm all about the Abs and arms.
Thanks for the circuits!

Curt & Cassie Ford said...

Yay! I'm so excited you posted this. I just did another one of your circuits today and loved it. I feel like a rock star at the gym when I do your work outs. Thanks so much for sharing. You're awesome :)

Jody, RD said...

HOly cow this looks intense! I'll have to give it a try sometime this week :)

Natalie Cates said...

Ohhh how I LOVE circuits! I do circuits with my PT client, and she has really started to see the results. I will definitely be adding this one to my workout plans for this week. Thanks for sharing! Have a blessed weekend!

Thisisme said...

LOVE circuits!!! Great option for a workout changeup!

OneLoveSarah said...

this looks awesome! Can't wait to try it!

Lauren said...

This sounds intense! Jumping lunges/squats get my heart pumping fast. I love working my legs & abs the best. Thanks for the great circuit - definitely trying it soon!

Little Miss Runshine said...

i love circuits but rarely do them. I'm going to have to give these a try! Thanks for posting!

Anonymous said...

This circuit workout looks so good! If you repeat each segment three times, about how long does it take?

Christina said...

Wow! I am such a hot mess after that work out. LOVE.IT. Thank you!!