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Circuit Training Workout 2

Hi there! I hope you’re having a nice weekend. I wanted to share my latest circuit training workout with you. I love this workout for a few reasons:

  • It burns a lot of calories
  • It incorporates strength training AND cardio at the same time (can you say “two workouts in one”!?!?!)
  • It’s an intense, but quick workout
  • It can be done in the comfort of your own home

This is definitely a calorie torching workout that takes less than 30 minutes to do! (The first few times may take slightly longer until you’re more comfortable with the moves and the order in which you perform them).

Like Circuit Training Workout 1, 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.

(As always, check with a doctor before beginning or making any fitness changes and listen to your body. If it hurts, don’t do it)

For this workout, you’ll need:

  • a set of dumbbells (To determine the proper weight, you should be able to complete the number of repetitions you set out to do with correct form. If you’re unable to complete all repetitions, then chances are your dumbbells are too heavy. If you’re able to complete all repetitions and feel as though you could do many more, then your dumbbells are too light.
  • a timer (to keep track of your cardio intervals)

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

It doesn’t matter what form of cardio you use for the 30-second cardio intervals, 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 30 second intervals are too intense, then just walk in place…just try to keep moving).

*For the “jump rope” exercise, you do not actually need a jump rope, just jump like you are jumping rope.

You will perform 15 repetitions of each strength training exercise (unless it says otherwise) 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 #2 (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 2 publishing

Front Side Reverse Lunge (source: Livestrong.com)

High Knees (source: Womenshealthmag.com)

Curtsy Lunge with front raise (source: Fitnessmagazine.com)

Burpees (source: Womenshealthmag.com)

Sumo Squat Leg Raise (source: Womenshealthmag.com) * You can do this on a step if you don’t have an aerobic step. You can either use a body bar (if you have one) or a set of dumbbells.

Back Rows

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

Butt Kicks (source: Fitnessmagazine.com)

Squat Press with twist (source: Fitnessmagazine.com)

Bent-Over Dumbbell Rows (source: Womenshealthmag.com)

Plié Squat with Bicep Curls (source: Fitnessmagazine.com)

Lateral Raises (source: eHow.com)

Lying Side Leg Raises (source: Fitness.com)

Bicep Curls with shoulder press (source: Dailymotion.com)

Bicycle Crunches (source: Womenshealthmag.com)

Full Planks (source: Mensfitness.com)

Side Planks (source: Womenshealthmag.com)

Triceps Dips (source: BCBS.com)

It would be ideal to do this workout 2-3 times per week, just making sure that you that you do it every other day, leaving 24 hours between strength training days. This allows your muscles to rest.

I really hope you enjoy this workout. If you give it a try, I’d love to hear from you! Smile

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  1. Brutal workout. 30 minutes of quality beats an entire day of lame workouts.

    • Kristin

      November 4, 2012 at 3:53 pm

      Hi Chad! Thanks for stopping by! I just checked out your new site (love it)! Keep up the great work. Thank you for reading. 🙂

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