| Hate
the Gym? Create a Circuit at Home |
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Circuit training is “the trend”
right now with clubs like “Curves”
popping up on every corner in every city across
Canada and the United States. Even here in Canada
we have hundreds of clubs. Other circuit training
facilities such as “Figure It Out”
and “30 Minute Hit” have also infiltrated
the
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market with other types of circuit programs.
Circuit training is so popular because it is effective.
One 30 minute session can burn up to 200 calories, besides
giving you cardiovascular training and toning your muscles.
If you engage in circuit training three times per week
and burn 200 calories each time, that is 600 calories
per week burned. Also, fitting everything in to one
workout gives you time to enjoy the rest of your day
and lets you focus on other things in your busy life.
If you can’t see yourself joining any gym, let
alone a circuit training facility, then why not create
your own circuit at home? With very little equipment
and space you can design a program that will start shedding
the inches in as little as 4-6 weeks.
To begin, you will need some light hand weights (soup
cans work too!), a step (or stairs), a mat or thick
towel, and some energy.
Start out with 8-10 stations and build up to 10-12
as you gain endurance and strength. Begin with larger
muscle groups and work your way down to smaller muscle
groups. Complete the workout with a few abdominal exercises
on the floor.
Work Out:
Warm up for 5 minutes: step touch, knee raises, marching
on the spot
Station 1: Squats
Station 2: Knee Raises
Station 3: Push Ups
Station 4: Jumping Jacks
Station 5: Rear Lunges
Station 6: Step ups with weight
Station 7: Bent Over Row with weight
Station 8: Jogging in Place
Repeat
Ab crunches: 2 sets of 20
Ab side to side crunches: 2 sets of 20
Cool Down: gentle marching, deep breathing, gentle
step touch
Stretch: Hold each stretch for 15-30 seconds. Stretch
all major muscles groups exercised.
In the comfort of your own home with very little equipment,
you can get a great workout in and still have plenty
of time to burn. Circuit training is an effective and
versatile way to burn calories and get in shape.
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Nicole Palacios, BSc Exercise Science,
is an ACE and BCRPA certified personal trainer,
BCRPA supervisor of fitness leader, and mother of
two. She enjoys helping people reach their fitness
dreams. You can reach email at: www.perfectfit.ws
Her email is: nicole@perfectfit.ws |
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