Don't fear, the amazing full body circuit is here!
This is a quick, simple full body resistance circuit that will help tone muscle, burn fat, and maybe keep you sane!
I know you maybe in a hurry so let's get to it! Each exercise is performed for 1 minute. In that 1 minute, perform as many QUALITY repetitions as possible and move on to the next exercise with as little rest as possible. You should be breathing heavily after the first few exercises.
1.) Squat - Stand in front of a chair or sofa with your feet slightly wider than shoulder width apart. Sit BACK onto the chair or sofa making sure your knees don't go in front of your toes. You should feel the pressure in your heels. Stay nice and tall. If done correctly, you will probably fall back into the sofa or chair so be prepared and don't worry. You are on the right track to saving your knees from undue stress. Now stand, making sure your knees do NOT buckle in. Great job! That is repetition number 1! This will work your legs and butt.
2.) Push Up - This does not have to be done from the floor. You can start with your hands on a wall placed slightly wider than shoulder width apart. Keeping abs and butt cheeks TIGHT descend until you feel you can go no lower without losing form and squirming. Now, keep the upper arms at about 45 degrees to the torso (to save the shoulder from undue stress) push the wall away from you. Once this is easy you can move down to a sturdy piece of furniture like the back of a heavy sofa and keep working at it until you are doing kneeling push ups on the floor and eventually from the toes. This will work your chest, shoulders, triceps, and abs. Every time you push back up is 1 rep.
3.) Band Pull Apart - You'll need a resistance band or tubing for this one. Grip the band with a shoulder width grip so the band is straight; not tight but not hanging. Hold the band out in front of you at chest level. Now, with arms straight, spread the band apart, moving your arms out to the side until the band is almost touching your chest. By now the band should be quite tight. Slowly bring your arms back in front of you but don't let the band hang. This will work the back of the shoulders and your triceps. Every time you pull the band apart is 1 rep.
4.) Low Back Floor Presses - Even though this is called a "back press" it actually works your abs. Start by lying on your back with your legs bent to 90 degrees and feet flat on the floor. Now press your low back into the floor as hard as you can. Your entire back should be in contact with the floor with the exception of the base of your neck. Hold for 5 seconds and relax. This will teach you how to PROPERLY flex your abs. Once these become easier you can progress to leg raises, planks, and other exercises. Every 5 second hold is 1 rep.
Again, perform each exercise for as many quality repetitions as possible. Perform each exercise after the other with as little rest as possible. One round should take 4-5 minutes. You can either do a warm-up of your choice or you can do the first round as technique practice and warm-up (not pushing too hard). Perform 2-3 rounds or just 1 round if you're REALLY in a hurry. Some exercise is usually better than none. Rest 1 minute between rounds. Afterwards, take 5 minutes or so to stretch at least your hamstrings, quads, chest, and shoulders. Feel free to stretch more. You can include a glute (butt) stretch, calf stretch, and so on. Hold each stretch for at least 30 seconds.
All-in-all this should take anywhere from 10 - 30 minutes depending on how much you rest and how many rounds you are performing. This circuit should be done 2-3 times per week with about 24-48 hours of rest between workouts so the muscles can recover. Track how many repetitions you can get in 1 minute and watch your strength and endurance improve.
Cheers to your health and God bless,
Chris
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