Written by Veronica Ang, ACE-certified Personal Trainer, Made
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I have started doing circuit training in the gym because firstly, it incorporates cardio into my workout and secondly, is very time-efficient. It still accomplishes its purpose of getting the heart rate up, aka healthy heart, AND on top of that, burns calories.
When it comes to circuit training, you can be creative and play around with the training a little. For example, instead of doing an exercise for x number of reps, you can do it for 30 seconds. You can also follow that exercise with a cardio-based exercise like jumping jacks/burpees. Here is my version of a circuit training for the legs.
How this warm up goes:
Do exercise 1 for 30 seconds, rest 15 seconds.
Then do exercise 2 for 30 seconds, rest 15 seconds
Do the same for exercise 3 & 4
Complete 3 sets of this warmup set and you’re good to go!
1. BODYWEIGHT SQUATS
3. SQUAT JUMPS
Again, remember to choose a weight that is suitable for you to get through 8-12 reps!
1. Goblet squats to calf raises
First, get down into a goblet squat.
On your way up, go up into a calf raise.
Reps: 15 Sets: 3-4
2. Walking lunges to high knee run
Here’s how a walking lunge looks like. Do 10 walking lunges per leg (aka 20 steps), and then finish up that set with 20 high knee runs.
Repeat for 3-4 sets, however much you can handle 🙂
3. Calf presses to air skipping
Talk about death of the calves.
Do 20 calf presses, followed by 50 airskipping. That’s 1 set.
Repeat for 3-4 sets.
4. Glute bridge pulse to donkey kicks
Do 20 reps of this:
Followed by another 20 reps of this:
Your butt should burn. Like really burn. Repeat for 3-4 sets. AND THAT’S ALL! You should be in a puddle of perspiration by now if you pushed yourself hard enough. On to the stretching!
You’ve worked much of your calves, gluten and quads today, so let’s stretch them out!
Hold each stretch for 30 seconds x 2 sets on each leg.
WELL DONE! Give yourself a tap on your shoulder, nurse some muscle aches and wait for the next circuit workout. If you have any questions or comments of the above work out, feel free to leave your comments below.
Or if you are feeling the hunger pangs already, do check out Made Real and their healthy snack selection for a post work-out treat!