Friday, July 10, 2015

Full-Body Blast Circuit Workout

Raise your hands if you find yourself saying, "I don't have time to lift weights?"

I hear this so often, especially from runners. But I also hear it from working moms (and dads). As a runner, especially training for a marathon, it's so easy to focus on the running. If you're a mom (or dad) who has to contend with work, family, chores, etc., time becomes extremely precious. Let's face it, time is precious period.

What if I told you that you could get in an effective weight workout in 30 minutes or less? During your lunch break, first thing in the morning, right before dinner? It's true. It can be done.

How can you get in an effective workout in 30 minutes or less?

Two words: Be Prepared.


1. Write down the workout

2. Know the weights you'll use (in general)

3. Have your workout gear packed (or laid out)

4. Set up your workout area (this goes back to #1 and #2)

5. Get in and get started

Being prepared means not wasting time figuring out what exercises to do. That also helps you have an idea of the weights needed, which allows you to set up your workout area for efficient transitions.

Pack your bag the night before. Even keep doubles of everything from socks to workout gloves so there's no excuse of, "I forgot [insert item name]." If you workout at home, have everything set out and ready to go. The last thing you want to think about is finding a sock, a hair tie, even your iPod.

When it comes to the type of workout, there are many options depending upon your training plans and goals. Today I'm focusing on Circuit Workouts.

Most people want the biggest bank for their buck. I think a full-body circuit workout is fantastic for getting in, getting it done and still being effective as a fat burner and muscle builder. Circuit workouts move quickly and allow you to get in resistance training while keeping your heart rate elevated. Again, it's about personal goals of course.

Give me an example you shout (you're shouting right now right?)! Here is a Full-Body Circuit Workout using complex moves that will fire up the muscles and elevate your heart rate in 30 minutes or less!

Full-Body Blast Circuit Workout

Start with a 5-10 minute warm up then do each exercise 8-12 reps moving quickly to the next exercise. After completing all exercises, rest up to 1 minute and then repeat up to 4 times depending on your time availability.

Squat with Shoulder Press
Burpees
Deadlift with Double-Arm Row
Static Lunge with Bicep Curl
Plie Squat with Overhead Triceps Extension
Standing Woodchops



What's your "be prepared" tip? Favorite time-crunched workout?