New Year's Resolution Circuit

January Workout

Start New Year by Incorporating Cardio and Strength Training Together

So you have a New Year's Resolution. Here is a training method that is at great way to get fit, build muscle and cardiovascular endurance, and burn extra fat. Make it your own, and have fun.

Warm-up:  5-10 min

·         Stretch hamstrings, quads, glutes, calves, pects, lats and lower back and neck muscles

o   Hold stretch for 2x20 sec each stretch

·         5 – 10 minute warm-up. Take your pick (The idea is to get warm and to break a sweat)

·         30 sec High Knees / 30 sec Jump Rope / 30 sec  Monster Walks

Cardio Circuit (sets x reps) Perform 2-3 sets / 35 sec of any four or more exercises of your choice combined with cardio for 35 sec in between strength training sets. This is a great method to develop cardio and strength endurance by focusing on an entire body workout. You can focus on doing and entire body workout (strength training for both the upper and lower body), or you can focus on training particular muscle groups.

                If done every day you should alternate your muscle groups.

·         Example

o   35 sec of chest press

o   35 sec of jump roping

o   35 sec of chest press

o   35 sec of jump roping

§  Next exercise

§  And so on

o   Pointers to make it successful

§  Keep your heart rate up to 65-75% of Heart Rate Max

§  Rest no more than 10 sec in between exercises

§  Have water: you will get thirsty

§  Have a towel handy: you should get sweaty

Cool Down

·         Walk 800m or jog  ½ mile laps

·         Stretch hamstrings, quads, glutes, hip adductors, hip external rotators, calves, pects, lats and lower back

Core + Cardio 2-3xweek (no resistance training on these days)

·         Do regular warm up

·         Perform 30-40 min (or as much as tolerable)  of cardio (Elliptical, stationary bike or other)

o   Core – pick three or more of your favorite core exercises and perform them to fatigue three to four times each (Don’t forget that your glutes are part of your core) 

·         Do regular cool down

Weight loss tip:  Wind sprints are a great way to increase your fat burn.   

Cardio Circuit (sets x reps) Perform 2-3 sets / 35 sec of any four or more exercises of your choice combined with cardio for 35 sec in between strength training sets. This is a great method to develop cardio and strength endurance by focusing on an entire body workout. You can focus on doing and entire body workout (strength training for both the upper and lower body), or you can focus on training particular muscle groups.

                If done every day you should alternate your muscle groups.

·         Example

o   35 sec of chest press

o   35 sec of jump roping

o   35 sec of chest press

o   35 sec of jump roping

§  Next exercise

§  And so on

o   Pointers to make it successful

§  Keep your heart rate up to 65-75% of Heart Rate Max

§  Rest no more than 10 sec in between exercises

§  Have water: you will get thirsty

§  Have a towel handy: you should get sweaty

Cool Down

·         Walk 800m or jog  ½ mile laps

·         Stretch hamstrings, quads, glutes, hip adductors, hip external rotators, calves, pects, lats and lower back

Core + Cardio 2-3xweek (no resistance training on these days)

·         Do regular warm up

·         Perform 30-40 min (or as much as tolerable)  of cardio (Elliptical, stationary bike or other)

o   Core – pick three or more of your favorite core exercises and perform them to fatigue three to four times each (Don’t forget that your glutes are part of your core) 

·         Do regular cool down

Weight loss tip:  Intermittent sprint training is a great way to increase your post exercise fat burn. Add this exercise into any training session, but save them for last.