Cardio meets strength training: Super sweaty circuit.

{This post is in partnership with Fitness First, however all thoughts and advice are my own}

When it comes to working out, it’s so easy to get stuck in a rut. You might be getting bored with your regular routine, or finding you’re not getting those results you want.

You feel like hauling a dumbbell at something and/or someone: “I’m so frustrated! Why am I feeling like it’s such a chore to drag my butt to the gym? Why don’t I love it as much as I used to?!”
The answer to this might just be that you’re craving a shake-up to your workouts, and need to inject some fun, new ways to get active and keep your body guessing.

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A perfect solution to these little “blah” moments are circuits: they’re a fantastic way to get both strength and cardio training in one effective workout. It’s almost like combining two workouts into one quick, sweaty burst! I’ve been incorporating them into my routine lately, and another awesome thing is I can take them to the local park when the weather is beautiful for a change of scenery- so refreshing. Alternatively, you can hit the gym and smash one out there.

I’m going to give you guys a little circuit that I promise will give you one hell of a monster workout, in as little as 30-45 minutes. This baby doesn’t require any equipment, so no excuses 😉 hey, you could even casually whip this out in your own lounge room! It’s got a great variety of exercises that focus on different muscle groups to target all areas. Hello, toned bod all over!

circuit

Rules:

  • Rest for 1 minute after completing 1 round of all 6 exercises
  • 30 seconds are dedicated to each exercise (as shown), then straight onto the next one
  • Repeat the circuit a total of 7-10 times, which will give you a 28-40 minute workout
  • Make sure you’ve mastered the form! This is so important to work out the muscles properly and avoid injuries. If you don’t know what some exercises are, I’ll provide a link to YouTube videos demonstrating them below 🙂
  • You’ll notice I’ve got 3 pretty intense plyometric exercises focussing on the legs in a row: this will hurt, but will get your legs super strong, lean and toned! Think of that when you feel like they’re going to fall off 😉
  • HAVE FUN and work up a sweat! 

Exercises:

  • Squat jumps- Targets the hamstrings, quadriceps, gluteals, abdominals (switch ’em on!)
    Video demo here.
  • Push up to side plank- Targets the triceps, chest, shoulders, abdominals.
    Video demo here.
  • Burpees- Targets the trapezoids, lower back, pectorals, deltoids, triceps, hamstrings, glutes, calves, quadriceps, abdominals.
    Video demo here
  • Bicycle crunches- Targets the abdominals.
    Video demo here.
  • Jumping lunges- Targets the hamstrings, gluteals, quadriceps, hip flexors, abdominals (switch ’em on!)
    Video demo here.

Have fun and let me know how you go/how little you can move the next day! 🙂

Love,

Kloe x

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2 responses to “Cardio meets strength training: Super sweaty circuit.

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