Workout of the Day: Circuit

Circuit:
Modified Pull-ups x 10
Push-ups x 20
Abdominal Crunches x 30
Squats x 40
Mountain Climbers x 50
(perform each exercise back to back with minimal rest, then rest for 90 sec and repeat 2-3 times)

This is a great full-body, circuit-style workout.  Get the heart-rate up and boost the metabolism with this workout that’s sure to leave you soaked and spent.  Enjoy!

J

CWD Workout 2

Circuit #1:
Squat Jumps x 15-20 repetitions
Crab Walk x 10-15 meters
Ab Crunch x 20-25 repetitions
Crab Walk x 10-15 meters
(Do each exercise back to back, then repeat once or twice)

Circuit #2:
Around the Worlds x 10 repetitions each direction
Bear Crawl x 10-15 meters
Alternating Supermans x 15-20 repetitions each side
Bear Crawl x 10-15 meters
(Do each exercise back to back, then repeat once or twice)

Circuit #3:
Supine Leg Kicks x 20-25 repetitions each leg
Frog Jumps x 10-15 meters
Prone Jacknife Hops x 15-20 repetitions
Frog Jumps x 10-15 meters
(Do each exercise back to back, then repeat once or twice)

Click on the link on each exercise to see a demonstration.

Minimal rest between exercises, and 3 minutes rest between circuits.  This workout does not require any equipment and can be performed by both children and adults.  This is a great program for parents and children to do together.

CWD Workout 1

Circuit #1
Push-ups x 15-20 repetitions
Prisoner Squats x 20-30 repetitions
Jumping Jacks x 30-40 repetitions
(Do each exercise back to back, then repeat once or twice)

Circuit #2:
Prone Pull-Throughs x 15-20 repetitions
Alternating Reverse Lunges x 15-20 repetitions each side
Prone Side Hops x 15-20 repetitions each side
(Do each exercise back to back, then repeat once or twice)

Circuit #3:
Alternating Cross Crunches x 15-20 repetitions each side
Mountain Climbers x 20-25 repetitions each side
Plank x 30-60 seconds
(Do each exercise back to back, then repeat once or twice)

Click on the link for each exercise to see demonstration

Minimal rest between exercises, and 3 minutes rest between circuits.  This workout does not require any equipment and can be performed by both children and adults.  This is a great program for parents and children to do together.

Workout: Basic Strength Training

Workout of the Day: Basic Strength Training

So you’ve decided to replace one of those cardio workouts with a strength training workout.  Don’t know where to start?  Try this one out.

Circuit 1
Push-ups x 15
Reverse Lunges x 15 each side
Ab Crunch x 25
(Repeat)

 Circuit 2
Chair Dips x 15
Chair Squats x 15
Prone Cobra x 10
(Repeat)

 Do all three exercises in the circuit back to back, then rest for 60 seconds, and repeat the circuit one more time.  All of the highlighted exercises have been “Featured Exercises” in the past, and have links to instructions.  For instructions on any of the others, just leave a comment and I will be sure to explain.  Push-ups can be on your feet or kneeling, whichever you need.  You can feel free to add weight to the Reverse Lunges and Chair Squats with dumbbells, a medicine ball, or anything that adds weight like water jugs or small children (I have used this one myself).  For a greater challenge, increase the repetitions on some of the exercises, or do 3 sets instead of 2.  Be safe, and always stay within your level of fitness!

J