Motivational Mondays (a new Core Power offering, see website for details) has generated numerous inquiries. One of the most popular, how to get the most efficient workout in the least amount of time with minimal equipment. The best solution, circuit training, combines cardio and strength for an effective workout in one session!
Here you go! Grab a resistance band and a real jump rope. A real rope is ideal, but you can always mimic jumping rope. Oh, by the way, this also is a great workout to take on the road with you during vacations. Both are easily packable, light, portable and so efficient!
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Get ready to sweat, burn fat, change your shape and don't forget your towel and water bottle, you’re going to need it! This 20-minute circuit style workout combines the best of cardio, strength, core too and promises to blast calories and build muscle. This type of training also improves the efficiency of the heart and lungs and helps prevent boredom from your routine, not to mention results, another opportunity to blow through a plateau!
A few "rules" before starting:
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-Warm up 3 to 5 minutes (light jog, march, high knees, stair climb, etc.)
-The secret to jumping rope is in the wrists, rotations from the wrists, keep core engaged, soft landing on the feet.
-Jump Rope (fast pace) for 30 seconds, immediately move onto the next exercise for 30 seconds, repeat throughout the full circuit of exercises. Once you have completed one set, recover/rest for 1 minute or less (heart rate should come down) then repeat again up to four times for 20-minutes or more depending upon your level and time availability.
-Perform a few times a week, mixing this into your current workout.
-Find a few minutes to stretch at the end of the workout.
-See attached pictures for specifics on the band exercises.
Ready, Set, Go!
- Jump Rope
- Push up's - full blown or above knees
- Jump Rope
- Military Press w/squat alternating leg lifts
- Jump Rope
- Bicep Curls w/reverse lunge (right foot forward)
- Jump Rope
- Tricep Press –w/reverse lunge (left foot forward)
- Jump Rope
- Back: Seated Rows
Be creative, you can put together a circuit of core exercises or customize your own circuit with your favorite cardio and strength moves! Mixing up workouts paired with the other half, healthy food, are key ingredients to obtaining results!
Keep those Motivational Monday questions coming!
Lynn MacDonald, Personal Trainer/Registered Yoga Teacher
www.getcorepower.com
