2016 FIT ME CIRCUT
Cardio, Strength and Static Exercises
Get fit this new year with a new workout!
The breakdown for a muscle strengthening workout is listed below. If done properly the entire workout should last around 20 minutes including 15-60 second breaks between reps. The workout is constructed to get your heart pumping, exercise leg, arm and stomach muscles as well as to cool down and provide the body with ending workout stretch positions to relax the body.
* Take one minute breaks between circuits
SCAN THE QR CODES TO FIND THE WORKOUT
PUMP THE HEART (Cardio)
Follow this five minute cardio blast:
- 60 seconds of jumping jacks
- 60 seconds of side to side leaps
-- REST FOR 60 SECONDS --
- 60 seconds of running in place
- 60 seconds of shuffling side to side
** Watch the video for supplementary cardio focused exercises to personalize this blast!
BRING OUT THE GUNS (Strength Exercises)
With the use of an appropriate dumbbell, complete the following exercises:
- 60 seconds single arm swings progression
- 60 seconds overhead presses progression
-- REST FOR 60 (REMEMBER TO HYDRATE) --
- 60 seconds single arm alternating lunges progression
- 30 seconds of single arm bicep curls
- 30 seconds of shovelling progression
** Read the infographic on how to preform these exercises
COOL DOWN (Static Stretching)
To relax the muscles, repeat these stretches as per your desire for around 5-6 minutes. Some common stretches that pertain to this workout specifically include:
- The Pike Calf Stretch
- Figure Four Stretch
- Pigeon Stretch with Lat
- Leaning Away Lat Stretch
- Sleeping Dog
** Watch the video for guidance!