Friday, September 12, 2014

Who is sharing a circuit workout ...

 It is here - Friday Friday Friday!  And not only is it Friday ... it is .... FITNESS FRIDAY!!! 
First I want to say that I had an AMAZING birthday! I felt very loved and lucky all day and then I got to share an incredible meal with my hubby at Real Seafood Company in Ann Arbor. 
Shoutout to Ann Arbor readers - I want to make sure you all know about the birthday deal at all Mainstreet Venture restaurants .... any restaurant owned by MainStreet Ventures (Real Seafood, Chop House, Gratzi), lets you have 50% off your meal if you are dining with 1-2 people ... amazing!!
The birthday continues this weekend because my parents are coming to visit and we are going to the Michigan football game and more eating =)

Back to the workout!!! It has been awhile since I have shared a bodyweight workout on the blog, so I am here to share a doozie!

The temperatures are starting to drop (starting to feel like FALL!!), which means it is the PERFECT time to take your workout outside. This workout involves a tiny bit of prep - but then once you write out the exercises, you can do the workout again in the future without prep. It is a great workout to do with a group or a partner.

Equipment Needed:
- Yourself (bodyweight)
- 11 Flashcards or pieces of paper

1) Before you start the workout, take time to write out the following 11 exercises out on flashcards or pieces of paper. You can click on the exercise to see a demonstration to make sure you know what you will be doing and you do each move with good form (maybe soon I can link to myself doing a demonstration?!?). Hopefully I introduce you to some new exercises that you can do anywhere!!
2) Go outside and form a large circle with the 11 pieces of paper (large enough that running around all of the paper would take you 10 or more seconds) - and keep them in the order listed above because I tried to alternate between cardio and strength.

3) Once you probably warmup (by running or doing something to get your heart rate up and muscles warm) ... you are ready to begin the workout! The workout is made up of 3 rounds.

1st Round: 
- You set the timer for 16 minutes. For the whole 16 minutes you will continuously complete the exercise at a certain station and then run (or sprint) around the circle and then complete the exercise at the next station and then run again and so on.

Give your self a 2 minute break after the 1st round to grab a drink and catch your breath

2nd Round
- Set the timer for 8 minutes. This round you run after every other exercise or station, therefore you will complete an exercise, complete an exercise and then run and repeat for 8 minutes.

Give yourself another 2 minute break

Last Round:
- Set the timer for 4 minute. There is no running this round, you will simply complete each exercise and move onto the next exercise.

And you are done!! If you are pushing yourself - this is an intense workout! Make sure you take the time to stretch out your muscles!

Also, if this workout seems too intense - you can make modifications by decreasing the repetitions you do for each station, or decreasing the time of each round.

Good Luck!!!

Have you done any good workouts this week?? Or what weekend plans do you have??

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I am not a registered dietitian (yet). My blog is simply a snapshot of my everyday life. The views I express are mine alone, based on my own experiences, and should not be taken as medical advice. Though I am a certified fitness instructor, the workouts I post may not be right for you. Please speak with a medical professional before making any changes to your current routine.