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evepostapple:

30 Minute Fat Torching Circuit Workout:

It’s no secret that circuit training is the way to go for high-level fat burn.  It keeps your heart rate pumping and your body moving through resistance, aerobic, anerobic and body weighted movements thus working to shape muscle and torch fat simultaneously.

The Low Down:

(from livestrong.com, workout adapted)

Circuit training is a quick and efficient workout that works to gain muscular strength and endurance. Exercises are performed at various stations, and weight resistance can be easily selected by placing a pin in the desired weight. A full-body workout can be completed in as little as 30 minutes.

Two to three workouts weekly for 30 minutes will increase strength (the ability to lift heavier weights) and endurance (the ability to lift a weight many times).

Chest, Shoulder and Triceps

Complete 3 supersets of 10 to 12 repetitions for each exercise.

Your choice of: Skipping, Jumping Jacks, Skaters, Bench Hops, Burpees for 45 sec between each superset. 30 sec rest before you begin the next one.

• Seated or Vertical Chest Presses - With arms bent and gripping the handles, press arms forward until fully extended. Hold, then slowly return to the starting position. 

• Peck Deck - In a seated, upright position, bend arms and place forearms on pads or grip handles. Squeeze the chest and bring pads or handles together, hold, then slowly return to the starting position. 

• Overhead Press - In a seated, upright position, bend arms and grip handles. Lift the arms up until they are fully extended. Hold, then slowly lower, returning to the starting position. 

• Lateral Raises - In a seated position, bend arms and place hands against pads or grip handles. Lift the pads or handles out to the sides, hold, then slowly return to the starting position. 

• Tricep Pushdowns - Bend the arms and grip the bar while standing. Push the bar down towards the thighs until your arms are fully extended. Hold, then return to the starting position.

Back and Biceps

Complete one to two sets of 10 to 12 repetitions. 

Your choice of: Skipping, Jumping Jacks, Skaters, Bench Hops for one minute between each superset. 30 sec rest before you begin the next one.

• Lat Pulldowns - Sit and arch your back slightly. Keep your legs bent with knees under roller pads and hands gripping the ends of a lat bar. Begin the exercise by squeezing the shoulder blades together and pulling the bar towards your chest. Hold, then slowly return to the starting position, relaxing the back muscles and letting your shoulder blades separate. 

• Seated Row - Sit with back your straight, knees slightly bent and hands gripping the bar. Start by squeezing the shoulder blades together and bringing the bar towards your ribs. Hold, then slowly return to the starting position, relaxing your back muscles and letting your shoulder blades separate. 

• Bicep Curls - In a standing position, extend your arms towards the thighs and grip the curl bar. Bend the arms, keeping the elbows down, and squeeze the biceps to bring the bar up to your chest. Hold, then slowly return to the starting position.

Lower Body and Ab Exercises

For legs, complete 3 supersets of 12 to 15 repetitions. 

Your choice of: Skipping, Jumping Jacks, Skaters, Bench Hops for one minute between each superset. 30 sec rest before you begin the next one.

• Leg Extensions - Sit with your back straight, legs bent and feet under the roller pads. Extend the legs, bringing your feet up to a horizontal position. Hold, then slowly lower to the starting position. 

• Seated Leg Curls - Sit with your back straight, legs extended, knees under the pad and feet above the roller pad. Bend your knees, bringing your feet down towards the floor. Hold, then slowly lift towards the starting position.

• Machine Crunches - Sit with your back straight, the chest behind the pad with arms at sides. Tighten your ab muscles and bend the torso, bringing the pad down to your thighs. Contract the ab muscles, holding the pad down, then slowly relax the abs, bringing the pad up to the starting position.

(via fitforinfinity)

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blogilates:

1. Tricep Dip ‘n Kick:

Targets: Triceps, legs

 A. Begin with your fingertips facing forward with your butt raised. Lift your right leg off the floor, keeping it parallel to the ground.

 B. Kick right leg straight up as you bend your elbows back. Then return to starting position.

Try 10 with the right leg and 10 with the left!

 Modification: Do not kick! Keep both feet on the ground as you perform just the tricep dip part of the move.

2. Bridge Pulse:

Targets: Butt, quadriceps

 Lie down on your back and raise yourself into a bridge position with feet side by side. Keeping your butt up, raise your right leg towards the ceiling. As the leg stays extended, lower your butt halfway to the floor and pulse right back up.

Try 20 quick pulses on the right and 20 on the left!

Modification: Perform this move in a regular bridge with both legs hip width apart, feet on the floor.

3. Ballerina Twist:

Targets: Obliques

A. Begin in a side plank with hand directly under your shoulder and legs full extended. Raise your right arm up and elongate your fingers like a ballerina.

B. Pretend you a “threading a needle” and bring your right hand through the “eye of the needle” underneath your oblique as you raise you pike your hips up. Return to side plank.

Try twisting 10 times on the right and 10 times on the left!

Modification: If your shoulder or wrist hurts, try this move on your elbow. You can also modify by doing the side plank on your knees instead of your toes.

4. Inverted Shoulder Press:

Targets: Shoulders

Start in plank and walk your hands towards your feet until you can’t come any closer without bending your knees. Look at your feet. Now do a pushup.

Try 12 pushups.

Modification: The farther out your hands are from you feet, the easier.

5. Butt Ups:

Targets: Core strength

A. Begin in plank on the elbows, keeping your tailbone tucked and your belly button sucked in towards your spine. Make sure your back is flat!

B. Then, using your core, pull your abs up and your pike your butt up into the air. Hold, then release back into plank.

Try 12 butt ups.

Modification: Do the plank on your knees instead, and for the pike simple press your butt back instead of up similar to a Child’s Pose.

6. Runaway Abs:

Targets: Abs

Keeping your belly button sucked into your spine and your low back pressed into the floor, extend your arms long behind you head and your legs long and pointed in front of you. Your shoulders should be off the mat. Now begin “running” - your feet should flutter up and down quickly.

Try 20 flutters.

Modification: Keep your knees slightly bent with your head down, hands underneath your tailbone for low back support.

Follow along on YOUTUBE: http://www.youtube.com/watch?v=4FbDOoOO2cY

Clothing sponsored by BEBE SPORT!

(via happier-and-healthier-me)