Operation Nutrition

nutrition, fitness, motherhood, & everything in between

Circuit Training Workout 1

Hi there! Happy Monday. Today’s post is the first workout of the week. This is a full-body circuit workout. From start to finish, it takes approximately 38 minutes. (The first few times may take longer until your more comfortable with the moves and the order in which you perform them).

The goal of this type of workout is to keep moving at all times (going from each activity without resting between sets). It’s a good idea to have a heart rate monitor so you can keep an eye on your heart rate, plus it will give you an accurate number of calories burned. (Don’t forget, if you are beginning a new exercise plan, be sure to check with your doctor.)

To begin, make sure you warm up for 5 minutes (doing some form of cardiovascular activity).

For this workout, you can use any form of cardio for the 1-minute cardio set. You could use:

  • treadmill
  • stationary bike
  • elliptical
  • arc trainer
  • stair climber

If you don’t have access to those pieces of cardio equipment, then you can simply do any of the following cardio exercises:

  • jump rope
  • jumping jacks
  • butt kicks
  • high knees
  • burpees
  • jogging in place
  • mountain climbers
  • dancing

It doesn’t matter what form of cardio you use for that 1-minute, the only thing that matters is that you keep moving. If at any point during the workout, you feel like you need to rest, always listen to your body and rest). If the 1-minute intervals are too intense, then just walk in place…just try to keep moving).

You will perform 15 repetitions of each strength training exercise using dumbbells that are light enough to perform 15 solid reps without sacrificing your form.

If you are a beginner, you might want to do the workout using light weights or none at all (you will eventually build up enough strength to be able to increase your weights).

You could even do this workout using a resistance band if you’d like.

Don’t forget to spend the last 2 minutes stretching and cooling down.

Here is Circuit Training Workout #1 (there are pictures and/or video clips that I found online that give a description of each exercise). If you have any questions about any of the exercises, please feel free to email me at info@operationnutrition.com.

Circuit Workout 1 for ON

How to do lunges (source: bodybuilding.com)

How to do dumbbell chest fly (source: ehow.com)

How to do squats (source: bodybuilding.com)

Back Rows:

dumbbell back row(picture source: Men’s Health)

How to do donkey kicks (source: fitnessmagazine.com)

How to do a bicep curl with a shoulder press (source: coreperformance.com)

How to do plié squats (source: fitnessmagazine.com)

Triceps Kick Backs:

Tricep kickbacks fitness magazine(picture source: Fitness Magazine)

How to do crunches (source: exercise.about.com)

How to do oblique twists (source: exercise.com)

How to do a side plank (source: yogajournal.com)

How to do reverse crunches (source: exercise.about.com)

I hope you enjoy this workout. Again, if you have any questions about any of the exercises, please feel free to email me at info@operationnutrition.com.

Also, if you do this workout, I’d love to hear from you. Tell me how it went! Smile

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