New Weekly Exercise Circuits

I want to start something fun on my blog so I am going to write up a new exercise circuit for my followers to do every week! I will start with basic exercises and we will all progress up to movements that incorporate more muscle groups and functional movements to increse your strength, flexibility, and stamina throughout your day!
Each circuit will follow this format:
1) Total body
2) Chest
3) Back
4) Legs
5) Shoulders
6) Core
The idea behind circuit training is to keep your body moving from one exercise to the next and taking your rest periods after the 6th exercise. Circuit training trains CARDIO and RESISTANCE training all in one session so that you can burn the most amount of calories in the amount of time it takes to complete the circuit three times.
For weight selection, use things around the house. Collect two milk jugs or laundry detergent bottles and fill them with anything and make sure that they are equal in weight (flour, sand, water, BE CREATIVE!) Also, canned vegetables or soup cans work great for beginning exercisers or even your own body weight! No need to go out and buy dumbbells, resistance bands, etc., USE WHAT YOU ALREADY HAVE :)

For the week of July 27-August 1:

1)BODY SQUAT - Begin by standing in front of a chair, feet hip width apart and toes turned out slightly. Your weight should be supported in the heals of your feet. Slowly sink your hips back and down as you would when sitting in a chair. Just before your butt hits the chair stand back up again. Keep your chest lifted and hands can rest on your hips. Repeat 10 times



2)CHEST PRESS - Begin by lying on the floor, knees up and feet flat on the floor. With the weights in hand and positioned directy above the chest, bend from the elbows and lower the weights so that your arms make a 90 degree angle and the upper arm touches the floor directly out from the shoulder. Press up and bring weights together at the top squeezing from your chest muscles. Repeat 10 times

3) One-Arm Row - Begin with right knee and right hand up on the bed/couch and a weight in the left hand. Keep your back straight and let the weight hang down in front of you with shoulders secure and abdominals in. Begin lifting the elbow up and pull the weight as high as your hip. Hold for two counts and let the weight down slowly. Repeat 10 times on each arm




4) Step Ups - Find any set of stairs in your house! We will start with just a Basic Step Up, stepping up one or two steps leading with your right foot. Step UP right, UP left/ and DOWN right DOWN left. KEY: Step your entire foot up onto the step to avoid using only your calf muscles. When you step only on the toes/ball of the foot, your calves will be the sore muscles and not your thighs! Repeat 10 times leading on each leg





5) Seated Shoulder Press - Begin by sitting on the edge of a chair with weights in hand positioned straight above your head. Slowly lower the weights bending from the elbows to 90 degrees (looks like a goal post). Finish by pressing the weights up by straightening the arms to return to starting position. Repeat 10 times

6) Abdominal Crunch - Begin by lying on the floor, hands at your sides, knees bent, and feet flat on the floor. Begin by tightening the abdominal cavity and slowly lift the head and shoulders up off the floor, reaching your hands toward the heals. Hold for 2 counts and slowly return to starting position. Repeat 10 times Pictures shows hands behind head, I DON'T want you pulling on the neck, be sure to keep distance between chin and chest (focus on the dirty ceiling fan above you! ;)






Good Luck with this circuit! Repeat 2-3 times, AT LEAST 2 times a week. Don't forget to work in 30 minutes of cardio at least 3 times this week and return comments on my blog below!! :) Have fun and I look forward to hearing from you. All of these exercises are safe for pregnant women except for the abdominal crunch ;)