Recipe/Workout Wednesday

On hot days, I love to serve a cool salad for dinner. This is a salad we get at a local restaurant; they use blue cheese, but I prefer feta.

Summer Chicken Salad

Serves 4

 

4-6 cups Lettuce Mix (I like romaine and arugula)

2 - 6 oz. Chicken breast, cooked, and chopped

½ medium Granny Smith apple (with skin) chopped

½ cup cucumber (with peel)

½ cup chopped tomato

2 tablespoon chopped walnuts

¼ cup Feta Cheese

4 tablespoons olive oil vinaigrette

Place lettuce in salad bowls. Layer with other ingredients, toss with vinaigrette.

Amount Per Serving

Calories 262.5, Total Fat 15.3 g (Sat. 3g, Poly. 7g, Mono 3.5g), Total Carbohydrate 9.8 g,  Protein    23.1 g

Nutritional info from Sparkpeople recipe counter and are approximates.

Please note that the majority of the fat are from heart healthy good fats.

For something different, try doing this as a timed workout. Perform each exercise for 60 seconds with 5 seconds rest in between.

Use Circuit Training to Boost Calorie Burn

Circuit training is a great way to combine endurance and strength training in a single workout.  A circuit is defined as a series of exercises that are either resistance based or aerobic in nature.  Several circuits, typically comprised of 4-10 exercises each, may be accomplished in a single workout.  Once all of the exercises in a circuit are completed, the entire circuit is often repeated.  No rest is allowed in between exercise, but a rest period of no longer than one minute is usually taken between circuits.

In a circuit program you are able to keep your heart rate at an increased level throughout the workout because of the way the intervals, exercises, and rest periods are laid out.  Active rest is simulated during the circuit by ensuring that consecutive exercises work opposing muscles or separate muscle groups.  Because of this, you can achieve improvement in multiple areas of physical fitness in less time than you could in a traditional workout program. 

Because the body is exposed to so many demands in this style of exercise, it increases your potential calorie burn for the workout.  According to the "ACSM Resource Manual for Guidelines for Exercise Testing and Prescription," circuit training has been shown to burn up to 500 calories an hour or more depending on the level of intensity; this is equal to the calories burned from running five miles.  Calories are also burned both during and post-workout, which is beneficial when attempting to lose weight and improve body composition.

The strength portion of the workout is designed to involve the use of either callisthenic movements such as sit-ups, push-ups, pull-ups, squat thrusts, and lunges or resistance exercise equipment (machines and free weights).  Aerobic, or cardio, exercises are also frequently inserted into a circuit training workout.  This is to make sure that a heart rate of 60-90% of maximum is being maintained throughout the workout.   Mix up your equipment and modes of strength training to make your workouts enjoyable and balanced.

The active rest simulation is a design tactic to maximize your workout.  Moving from one muscle group to another gives your muscles adequate time to recover without totally stopping the workout.  Successive stations are arranged relatively close to one another so you can move from station to station in an orderly manner and so that in a class setting, large groups of people can work out simultaneously. 

The number of stations, or circuits performed depends on your time constraints, your fitness goals, and your fitness level.  Circuit weight training usually emphasizes smaller muscle mass exercises compared with priority training.  Circuit training is not a great option for those trying to build significant muscle hypertrophy, or size, or muscle strength.  It's better suited for those trying to tone or build muscle endurance.  A gym membership or exercise equipment is not required and can be adapted for any environment.    So no excuses, it’s time to get your circuits started!

Example of a Circuit Training Workout:

Squat Press (photo Womenshealthmag.com

Circuit 1:

Squat Jumps 3 sets of 15

Push-Ups 3 sets of 15

Dead Lift 3 sets of 15

Dumbbell Row 3 sets of 15

Circuit 2:

Jumping Lunges 3 sets of 15

Military Press 3 sets of 15

Squat Swings 3 sets of 15

Pike Crunches 3 sets of 15

Squat Press

Circuit 3:

Skaters 1 minute

Bench Dips 3 sets of 15

Squat Press 3 sets of 15

Concentration Curls 3 sets of 15

Before starting any exercise or fitness program it is important that you speak with your doctor. Start slow, make sure that you are listening to your body during a circuit workout and if things are too intense, slow the pace or increase the rest between exercises. Be sure to always warm up and cool down before and after any workout and allow for one day of rest between training days.

Guest Blogger Jennifer Bayliss, MSEd, ATC, CSCS, is Manager of Fitness for Everyday Health Calorie Counter

Sources:

ACSM Resource Manual for Guidelines for Exercise Testing and Prescription Sixth Edition"; ACSM; 2009

Baechle, T, Earle, R.  NSCA’s Essentials of Strength Training and Conditioning.  3rd edition.  Champaign, IL.  Human Kinetics.  2008

BOOTCAMP IN THE PARK

Summer is here and the kids are out of school; finding time to fit in your workout may be more of a challenge. An easy solution – head to the park! Not only will the kids have fun, but you can easily fit in your workout while they play.

Almost every park has a play area for the kids. You can also use this equipment to work your body in ways that you wouldn’t in a gym. Climb the monkey bars, crawl through the tunnels, climb the slide ladder – you can turn almost anything into a piece of fitness equipment.  Not only will your body benefit from the exercise, but being out in the fresh air is sure to give your mood a boost!

All you need is a bottle of water , a park bench, some monkey bars and YOU! You can use the workout below, or create your own. Just choose from basic bodyweight exercises and perform them in a circuit fashion – like the one below. I also found a cool park workout at Fitness Magazine.com that you might enjoy.

To perform Bench Plank: Place hands on bench seat, walk feet back until body is in alignment. (traditional plank but with hands or forearms resting on bench).

It's Friday Fitness

For Friday Fitness this week i decided to have a little fun. Here is a routine you can do for the holidays!

THE NUMBERS 1-12 ARE YOUR REPS FOR THE CORRESPONDING EXERCISE.  ASSUME IT INDICATES YOUR TOTAL REPS UNLESS PER SIDE IS INDICATED.

1             Bear Crawl (length of a room and back)

2             Push-Up T

3             Burpees

4             Split Jumps

5             Pike Crunches (beginners put hands behind hips on floor for stabilization)

6             Side Lunge (per side)

7             Wide Stance Squats

8             Mason Twists (per side for 16reps total)

9             Wide-outs

10          Push-ups

11          Prone Plank w/Knee Tuck

12          Jump Squats

Two ways to perform:

1.    Like the song “The 12 Days of Christmas”, start at exercise 1, then do exercise 2, and then 1 right after, then exercise 3, then 2, then 1…and so on… Finish with your last round being the one starting with exercise 12.

2.    Go from 1 to 12, or from 12 to 1, in order and perform 2-3 times through, depending on your ability level.

Videos:

Bear Crawl: http://www.youtube.com/watch?v=h9fHWAX0BrQ

Push-Up T: http://www.youtube.com/watch?v=9JGn1KWyz-o&feature=related

Split Jumps: http://www.youtube.com/watch?v=Iobb_abBQME

Pike Crunches: http://www.youtube.com/watch?v=70T7LRSfhkg&feature=related
Wideouts: http://www.youtube.com/watch?v=yZydCzlDYmQ

Prone Plank w/Knee Tuck: http://www.youtube.com/watch?v=7_nfmIefeuA

Your No-Excuse Holiday Workout

With the holidays coming up things will get hectic quick and you may feel that you have no time to go to the gym. Here is a routine that will give you a great workout in a short amount of time, leaving you plenty of time to try new recipes for Thanksgiving Dinner!

This is a full body workout, working in a circuit style, keeping heart rate up for maximum fat burning while challenging your muscles.

Perform 1 set of 10 reps for each exercise, moving to the next with no rest. After you complete each exercise, rest 60-90 seconds then repeat circuit 2-4 more times depending on athletic level.

Lat Pull-down

Barbell or Dumbbell Bench Press

Dumbbell Shoulder Press

Barbell or Dumbbell Squat

Dumbbell Curl

Overhead Dumbbell Triceps Extension

Calf Raise holding Dumbbell

Bicycle Crunch

If you are working out at home, use this routine, again performing 10 reps of each exercise:

Squat

Dive Bomber Push up (challenging, works shoulders, back and chest)

Calf Raise

Triceps Dips

Curtsy Lunge

Incline Push up (feet on chair or step)

Superman Plank

Now if you are sitting there thinking “I don’t even have time for this much” – here is a no-excuses workout that you can do in front of the TV.

20 pushups

20 squats

20 bicycle crunches

Repeat as many times a day as you can squeeze in. The pushups can be against the kitchen counter, desk at work, or even your car…no excuses now!

Work-Out Wednesday - LEG DAY

Leg day is a love-hate relationship for me in the gym. I work my legs hard, so it leaves my muscles quivering  and wears me OUT – but I love the way my muscles feel when I’m done!

If you are looking to shape your legs, try this single leg circuit to sculpt your muscles quick! Do 2 times a week for 4 weeks.

Bench Step Up - 15 per leg holding 20-25lb dumbbells

Single Leg Squat - One leg on resting on bench behind you, 15 per leg holding 15-20lb dumbbells

Single Leg Stiff Leg Deadlift - 15 per leg, holding 20lb dumbbells

Reverse Lunge - 15 per leg, holding 20lb dumbbells

Split Jump - 20 times total, no weight

Good luck walking back to your car!

Stay in Shape while You Travel

You can still manage to do a quick workout while traveling. This routine can be easily be performed in a hotel room. It will only take 15-20 minutes and then you can hit the beach, or trail, or tour!

Take these 9 exercises and turn them into a quick fat burning circuit. A good circuit Perform 15 reps of these exercises for 3 rounds with about 90 seconds rest between rounds.

Squat Jumps x 15 reps

Feet Elevated Push Ups x 15 reps

One Legged Step Ups (use a chair) x 15 reps each leg

Elevated Push Ups (against the dresser) x 15 reps

Bulgarian Split Squats (one leg behind you elevated on chair) x 15 reps each leg

Bench Dips x 20 reps (let’s do 20 of these)

Hip Raises x 15 reps

One Legged Hip Raises x 15 reps each leg

Wide Outs x 20 reps (let’s do 20 of these)

Time Crunched? Tips for a Quick Workout

With summer here, everyone seems to be short on time. Vacations are being planned, friends and family are visiting, and you just can’t seem to find 20 minutes to get in a workout. Try these tips to fit in mini workouts throughout the day. Something is better than nothing when trying to stay fit and healthy.

1. Run the rack: Pick a body part to train. Start with a light weight, 5lbs and do 8 reps, rest 10 sec, proceed to next weight on rack, do another 8 reps, rest 10 sec., then 8 reps with the next weight. etc. Work you way up the rack until you can’t do more than 2 reps. Rest 20 sec. and proceed back down the rack. It should take about 15 min.

2. Do a mini circuit. Perform 1 squat, 1 push, 1 ab crunch. That’s one rep. Perform as many reps as you can for 3 min. Do these whenever you can throughout the day.

3. Washing dishes? Do plie’ squats as you wash.

4. Shopping? Park at the opposite end of the parking lot and walk at a fast past to the store.

5. Need cardio? Do a mini circuit of 25 jumping jacks, 25 jump squats, 25 mountain climbers. That’s 1 rep. Do as many as you can in 5 min.

On days that you are not going to be able to do a full workout, adjust your eating accordingly. Eat as clean as you can with no treats- no ice cream, no alcohol, etc.

This workout does not substitute for a regular workout, but you can use it for a couple of days to help you stay motivated.

Day 15 of the 21 Day Fat Loss Challenge

Ok, this is the final week of the fat loss challenge. Pick the workouts that challenged you the most, and repeat them for your Weight Workout Intervals. There are also two additional routines you can choose from.  Now is not the time to lose steam.....it's only one more week! At the end of the program, i will post information on how to enter a maintenance eating program so that you do not regain the pounds that you have worked so hard to lose!

Remember, you can do these workouts with dumbbells, resistance bands, vegetable cans water bottles or bodyweight, whatever you have on hand!

Your third week schedule will look like this:

Day 1: Workout A

Day 2: Cardio 1

Day 3: Workout B

Day 4: Cardio 2

Day 5: Workout C

Day 6: Cardio 3

Day 7: 300 Challenge Workout

This week you can choose any routine from the A,B and C workouts, the Tabata workouts, or the 300 Challenge.

Go through the exercises in order without rest. Each circuit is 1 round.

Beginners perform 3 rounds, as quickly as possible (or 20 min.) whichever comes first. If squat jumps are too difficult, perform 30 reg. squats. Rest as needed.

Advanced perform 4 rounds, as quickly as possible (or 20 min.) whichever comes first.

Remember, if you aren’t a little uncomfortable, you aren’t working hard enough. However, if you feel dizzy or faint at any time, please STOP.

If you have extra energy and time, do a little steady state cardio for another 10-20 minutes.

Here are two additional bonus workouts to choose from:

Tabatas are 20 seconds work, 10 seconds recovery, for eight sequences

Five rounds:

Tabata sit-ups

Tabata stiff leg dead lift with dumbbell

Tabata mountain climb

Tabata burpees

Tabata push-ups

Tabatas are 20 seconds work, 10 seconds recovery, for eight sequences

Circuit: 5 exercises, 15 reps of each movement.  Complete as many rounds as possible in 20 minutes. Rest 60 sec. between rounds.

Squat Jacks

Burpee with Mountain Climber – After your legs jump back, bring knees up to do 2     mountain climbers, then jump feet forward and stand back up. = 1 rep

Plank Jacks

Wide Outs

Side Plank Raises x 10 reps each side

Want Sexy Abs?

Training your core is about more than just developing a six pack or obtaining a flat stomach. A strong core helps us to have good posture, eliminate back pain, improves balance and physical performance in our daily lives. Also, studies show that carrying fat around the midsection is more dangerous than carrying fat in your thighs, by increasing the risk of certain diseases such as heart disease and diabetes.

In order to have a six pack, you need a low body fat percentage, so do not get discouraged if you can’t find yours – not many women can obtain a really low body fat level – and it isn’t healthy to have a body fat level lower than 14% for a long period of time. Lowering your body fat is 80% Nutrition, 10% Training, and 10% Genetics. To rid your stomach of body fat you need to eliminate added sugars, alcohol, and excess sodium from your diet. Along with cardio and weight training, this will help to lower the fat you may carry around your midsection.

Do each of these moves for 60 seconds ea. Perform 3 rounds.

Plank: Get onto knees and elbows. Step your legs behind you to make a line from your head to your heels. Draw you abs in and hold tight. Do not let abs droop at any time.

Bicycle: Lie on floor, raising your knees over your hips, legs bent. Raise your shoulders off the floor and extend your right leg. Next, extend your left leg while bringing your right leg towards chest, touch elbows to knees as they draw in.

V-Sit: Sit tall with your feet flat on floor and hands lightly resting behind your thighs. Staying tall, lean back at your hips to make a V-shape with your body. Extend your legs out while leaning back, then simultaneously pull you legs towards your chest while raising your chest to meet your thighs, then extend legs and lean back again and repeat.

Supermans: Lie face down on floor, arms extended over your head. Simultaneously lift your legs and your arms upward, pressing your hips into the floor.

Perform routine every other day, or 3 times a week.

Some foods to introduce into your abs diet that help stave off bloat are asparagus, cucumbers and romaine lettuce.

Bonus Workout

Here’s a bonus challenge for you. It’s call The 300…because it equals 300 reps!

50 Jumping Jacks

50 Squats

50 Push-ups

50 Lunges

50 Bicycle Crunches

50 Mountain Climbers

Repeat as many times as you can for 20 minutes, resting briefly between rounds.

Fat Loss Challenge Workouts

21 Day Fat Loss Challenge Workouts

You can do these workouts with dumbbells, resistance bands, vegetable cans water bottles or bodyweight, whatever you have on hand!

Your first week schedule will look like this:

Day 1: Workout A

Day 2: Cardio 1

Day 3: Workout B

Day 4: Cardio 2

Day 5: Workout C

Day 6: Cardio 3

Day 7: Active Rest: Housework, Handwash car, Play with Kids, Sports, Gardening, or if you are totally wiped, just plain REST.

Next week, we may change up the routines, stay tuned and see! Check daily for tips for success.

Workout A

Squats w/Shoulder Press 20x

Squat Jumps 20x

Pushups 20x

Lunge w/Bicep Curl 10x per leg

Jump Lunges 20x

Dips 20x

Bicycle Crunches 20x

Go through these exercises in order without rest. Each circuit is 1 round.

Beginners perform 3 rounds, as quickly as possible (or 20 min.) whichever comes first. If squat jumps are too difficult, perform 30 reg. squats. Rest as needed.

Advanced perform 4 rounds, as quickly as possible (or 20 min.) whichever comes first.

Workout B

Back Rows 20x

Single Leg Step-ups on Bench (or step, chair) 10x per leg

Push ups w/one leg raised 20x

Sumo squats w/shoulder Front Raise 20x

Burpees 20x

Dips w/one leg raised 20x

Plank Jacks 20x  (plank position, move legs as if doing jumping jacks)

Go through these exercises in order without rest. Each circuit is 1 round.

Beginners perform 3 rounds, as quickly as possible (or 20 min.) whichever comes first. Rest as needed.

Advanced perform 4 rounds, as quickly as possible (or 20 min.) whichever comes first.

Workout C

Jump Squats 25x

Push-up with back row 15x per side

Side Lunge tapping floor 15x per side

Triangle (tricep) Push-ups 25x

Sumo squat jumps 25x

Stationary Lunge w/Hammer Curl 15x per side

Plank Twisters 15 per side

Remember, if you aren’t a little uncomfortable, you aren’t working hard enough. However, if you feel dizzy or faint at any time, please STOP.

If you have extra energy and time, do a little steady state cardio for another 10-20 minutes.

Burpees: From standing position, crouch down so your hands are on the floor in front of you, jump your feet back so you are in a plank position, jump your feet back into crouch position and stand up. That’s one rep.

Mountain climbers: Get in a plank position and bring one knee towards your belly button, alternating legs, move as quickly as you can. (Like running in place in a plank position)

Single Leg Reach: Standing with feet shoulder width apart, bend over at waist, on single leg, while reaching out in front of you with opposite arm. Return to starting position and repeat with other leg. For a demonstration, go to Youtube and type in “anterior leg reach” in search option.

Plank Twisters: Start in a plank position. Bring your right knee towards your left hip bone. As your right leg straightens your left knee should come towards your right hip bone.

FULL BODY SUPERSETS

If you want to see results quickly, try working each body part more than once per week. Here are two routines that you can incorporate into your training. Day 1 focuses on your upper body and Day 2 on your lower. By alternating days, you can work each body part 2-3 times per week. Follow this program for 4-6 weeks and then take a week of rest so that you do not risk overtraining. After the 4-6 weeks, try choosing another program or mix up your sets, reps or add resistance so your body does not become accustomed to the routine and you will not see the same gains as in the beginning of the program.

UPPER BODY

A1:  Lat Pull down 2x10

A1:  Cable Row 2x10

B1:  SM Overhead Press 2x10

B1:  Leaning Lat Raise 2x10

B1:  Bosu ab crunch 2x10

C1:  Bicep DB curl 2x10

C2:  Bicep Cross Curl 2x10

D2:  Overhead Triceps 2x10

D2:  Frog Crunch 2x10

LOWER BODY

A1:  Squat 2x10

A2:  Reverse Lunge 2x10

B1:  Deadlift 2x10

B2:  Ball Ham-Curl 2x10

C1:  Leg Ext 2x10

C2:  Hamstring Curl 2x10

C3:  Calf Raise 2x10

Fat Loss Challenge Begins June 1

We're going to be doing a 21 day fat loss challenge beginning June 1. Check in each day for tips and workouts to help blast fat in time for those sleeveless summer tops!
Over the weekend, clean out your kitchen cabinets of any processed and junk food and stock up on whole grains, veggies, fruits and lean proteins.
On May 30, i will post your first weeks workout plan and eating tips.
Be sure to post your progress and encourage one another! I will be joining you in the program and will post my own progress as well.
It will be challenging but worth it! Come on folks, you can survive 3 weeks!

Anaerobic Exercise

We’ve all heard of aerobic exercise, but have you heard of anaerobic exercise?
While “aerobic” means “with oxygen,” anaerobic means “without air" or "without oxygen." Anaerobic exercise is short-lasting, high-intensity activity, where your body’s demand for oxygen exceeds the oxygen supply available. Anaerobic exercise relies on energy sources that are stored in the muscles and, unlike aerobic exercise, is not dependent on oxygen from (breathing) the air. Examples of anaerobic exercise include: heavy weight-lifting, all types of sprints (running, biking, etc.), jumping rope, hill climbing, interval training, isometrics, or any rapid burst of hard exercise.

Anaerobic exercise uses your muscles at a high intensity for a short period of time. Overall, anaerobic exercise develops stronger muscles, improves cardio-respiratory fitness and helps develop a resistance to fatigue.
 Pick a time (1 min. ea) or a rep count (30) for each exercise. Perform 2-3 circuits, resting as needed.

A balanced exercise plan, combining aerobic and anaerobic, will help you lose the most fat and develop a fit looking physique. So if your fitness routine is getting stale, or if you have it a plateau, try incorporating some new moves to reignite both your motivation and metabolism.

Squat Jumps

Pushups

Jumping Jacks

Wall Sit

Dips

Side Lunges

Mountain Climbers

Crab Walk

Crunches

Plank Hold

Squat Jumps: Squat down deep, touch the floor, jump up reaching for the sky.

Pushups: Start with full plank position style, even if you can only manage one before changing to bent knees.

Jumping Jacks: Go big and wide. 

Wall Sit: Back and shoulders against wall, knees at 90 degrees, hang out in “sit” position. 

Dips: Find anything stable (weight bench, hotel chair, car bumper, park bench) and do bench-style dips off it.

Crab Walk: Like a bear crawl except facing up. Get into a reverse face up position then walk around on your hands and feet, excellent for tricep endurance.

Plank Hold: Do it correctly—core engaged, pelvis neutral, no back swaying or teepee butt (no downward dog) and don’t sink into your shoulders or let your shoulder blades pop off your back. 

Wild Wednesday

It’s Hump Day and we’re half-way through the week. It’s been busy and hectic and you are trying to figure out how you are going to make it to the gym. No worries. This routine you can do in the comfort of your own home, and believe me, by the time you are through, you will no longer feel that tension in your shoulders that has been weighing you down all day!

Dumbbell Row x 20 (or Resistance Band Rows x 30)

Squat Thrusts x 20 (beginners can use 30 jumping jacks)

Push Ups x 20 (beginners can use knee form)

Step Jumps x 20 (beginners can do 20 step ups each leg or lunges)

Dips x 20

Squat Jumps x 20 (or 30 squats if you are a beginner)

Go through these exercises in order. After you complete each exercise, that is one round.

Beginners, perform 3 rounds of this circuit as quickly as possible (or 20 minutes)

whichever comes first. Rest as needed.

Advanced, perform 4 rounds of this circuit as quickly as possible (or 20 minutes),

whichever comes first. Rest as needed.

Mid Week Crunch

It’s getting close to the end of the week and you just don’t think you have the engergy to lift that dumbbell? I have an answer for that. How about a quick body weight workout? You can easily take the following 9 exercises and turn them into a quick fat burning circuit. A good circuit would be to perform 15 reps of these exercises for 3 rounds with about 90 seconds rest between rounds.

So it would look like this:

Squat Jumps x 15 reps

Feet Elevated Push Ups x 15 reps

Lunges x 15 reps each leg

Push Ups x 15 reps

One Leg Squats x 15 reps each leg

Bench Dips x 15 reps

Elevated Hip Raises x 15 reps

One Legged Hip Raises x 15 reps each leg

Crunches (do these to failure)

No excuses....start with one round this time and aim for two the next. You can find 15min to do something for your health....you know you would if it were for someone else! :)

No time for the gym? Blast fat with this circuit workout!

Some days just don’t have enough hours in it to get everything accomplished. Time is limited and at the gym you are trying to decide if it will be better to do cardio or weights. You can actually do both by doing a circuit routine. Think of circuit training as a two for one deal: It improves your strength and keeps your heart rate elevated due to a higher number of reps, constant movement and minimal rest. You’ll hit all major muscle groups, recruiting more muscle fibers and expending more energy – which leads to faster fat loss. And it doesn’t take a lot of time. Here’s how to do it:

Choose 6 exercises, hitting all major muscle groups (DB squats, Presses, Lunges, etc). Perform one set of each exercise for as many reps as possible then immediately move on to the next exercise. Continue until you have done all 6 exercises, then rest for two minutes. Complete 2-3 rounds. Use a weight that will challenge you, but allow you to finish the rep count..don’t go too light…remember, we grow stronger by challenging our muscles.

Example:

Dumbbell Squats              10-15 reps or 45 seconds

Push ups                         10-15 reps or 45 seconds

DB Lunges                       10 ea leg or 45 seconds

DB Shoulder Press           10-15 reps or 45 seconds

Bent-Over DB Rows         10-15 reps or 45 seconds

Tricep Dips                      10-15 reps or 45 seconds

Although circuit training can work up a good sweat, it doesn’t replace regular resistance training, which is the best way to build muscle, and it doesn’t replace a cardio workout, such as on a treadmill or elliptical. However, if you are short on time, or just bored with existing routine, try this circuit two or three times a week. Be sure to leave a day of rest, or cardio only, in between workouts.

Just Another Manic Monday

Mondays are usually busy for everybody, however, it can set the tone for your routine for the week. Today is not the day to skip your workout! If time is tight, try breaking up your exercise routine into manageable chunks. Got 10 minutes? Then you have time to squeeze in some exercise, and you'll feel good about it at the end of the day. Try a Tabata routine first thing in the morning. It is short bursts (40 sec) of all out effort, followed by 20 sec of recovery. Repeat the sequence 4 times, rest 1 min. and do another round. Depending your effort and weight, you could burn 100-150 calories in that 10 min! Try this:
Warm up 30 sec with some squats or marching in place
40 sec jump squats (all out effort) followed by 20 sec rest
40 sec push ups - 20 sec rest
40 sec jump rope (or just pretend your holding a rope) - 20 sec rest
40 sec bicycle crunches - 60 sec rest then repeat
a jump squat is just like it sounds, squat down followed by a jump up, landing back into a squat
At lunchtime, take a walk, or lunge the stairs (taking two at a time)
While fixing dinner, do lunges across the kitchen, plie squats at the sink, counter pushups, squats, dance around the kitchen....
It doesn't matter what you do, just keep moving for 10min. At the end of the day, you will feel a sence of accomplishment and the routine for the week and been estabished.
Happy Monday!