Circuit Training – Jan 31, 2012. Here’s today’s fat-blaster workout!

Interested in working out with a group of fun, energetic adults?  Give us a try at BRKKA.  Several cardio and kickboxing/karate class programs available every week.  First class is free!  561-926-1846.   www.BRKKA.com

Tonight is BRKKA’s cardio class – featuring circuit training! If you miss it, set up 4 stations at home and cycle through all stations 3 rounds each, 50 seconds each round of each station. Move quickly from station to station (10/15 seconds). Then we will do a few minutes of cardio before setting up the next 4 stations and cycling through them 3 rounds again. One more cardio blast, then one last set up of 4 stations, 3 rounds each.

SET-UP#1: 4 stations (do 3 rounds in order, 1 through 4)

STATION 1: Alternating arm Kettle Bell Swing (use hand weights if no kettle bell available): Start with right arm. Keep arm straight and swing kettle bell from between legs to overhead, pausing for a second at the top. As you come back down, squat. As you bring kettle bell back up overhead, straighten legs. Use momentum of squat to help you swing, but control both up and downward movement. 5 repetitions on each arm, back and forth for 50 seconds. Transfer kettle bell from hand to hand at the bottom of your swing/squat.

STATION 2: Double abdominal crunch: Lie on back, legs bent with feet up in table-top position. Try to keep head off the ground, lightly resting head on fingertips positioned behind ears for proper posture support. At the same time, bring your shoulders off the ground, toward your knees, and raise your hips off the ground in an upward motion. Continue same double motion for 50 seconds.

STATION 3: Tornados: Get in plank position, arms and legs wide stance. Move your right foot underneath you, to where your left hand is positioned. Your left hand will move behind your left leg, putting you in an inverted plank position. Then move your right hand over your body to your left foot position and your left foot them moves behind your left hand, putting you back into standard plank. Repeat for 50 seconds.

STATION 4: Target punches, shuffling in and out: If you do not have a target or wave master, shadow box. Jab, cross two times, then shuffle your feet back out of range. Shuffle back in and repeat for 50 seconds.

CARDIO BREAK 1: If you have a partner and hand targets, then practice this same movement as station 4 with your partner for 2 minutes. Have your partner move you around the mats as you shuffle in and out of reach. Switch positions for another 2 minutes. If you do not have a partner or targets, do a short .25 mile run.

SET-UP#2: 4 stations (do 3 rounds in order, 1 through 4)

STATION 1: Weighted punches. Punch with light weights in hands, use your power, full reach for 50 seconds.

STATION 2: Side leg lifts: Lie on back, legs straight up in the air. Keeping legs together, lower them slowly, at an angle to your right side until they reach about 1 inch from the ground. Slowly raise them back up. Then slowly lower to the left and back up. Repeat for 50 seconds.

STATION 3: Skaters: At the same time, move your right leg behind you into a back cross lunge and touch your left hand to the ground, then switch to your left leg behind you into a back cross lunge, touching your right hand to the ground. Keep your body low to the ground and switch legs as quickly as possible. Repeat for 50 seconds.

STATION 4: Target front kicks, shuffle in and knee strike: If you do not have a target or wave master, shadow box. Two front kicks (right/left), then shuffle toward target for one knee strike. Shuffle back out for next two front kicks. Repeat for 50 seconds.

CARDIO BREAK 2: If you have a partner and kick targets, then practice this same movement as station 4 with your partner for 2 minutes. Switch positions for another 2 minutes. If you do not have a partner or targets, do a short .25 mile run.

SET-UP#3: 4 stations (do 3 rounds in order, 1 through 4)

STATION 1: Bicep/tricep: One light weight in each hand. Right hand is a bicep curl, keeping elbows in, close to body. Left hand is overhead tricep, lowering weight behind head with bent elbow, keeping the elbow close to ear. Repeat 5 times, then switch hands. Continue for 50 seconds.

STATION 2: Knee ins: Balance on sit bones, knees bent, feet off ground. (place hands behind you for support if needed). Slowly straighten legs out, 1 inch off ground, then slowly bring knees back into abdominal. Repeat for 50 seconds.

STATION 3: Punching Jacks: Punch up with both hands as feet jump apart in jumping jack motion. Repeat for 50 seconds.

STATION 4: Target punch and kick combo: If you do not have a target or wave master, shadow box. Jab/Cross two times, shuffle out, away from target. Two front kicks (right/left), then shuffle toward target for one knee strike. Repeat for 50 seconds.

Take a few moments to stretch … you earned it! Good job.

Interested in working out with a group of fun, energetic adults?  Give us a try at BRKKA.  Several cardio and kickboxing/karate class programs available every week.  First class is free!  561-926-1846.   www.BRKKA.com

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