I am ALWAYS switching up workouts. Whether it be for myself or for my clients, I love playing around with different techniques and seeing how my body (or my clients’ bodies) react to it. Recently, I’ve put together a 3-week circuit training program for myself to give my body a break from heavy lifting and hopefully shed some fat in the process. Here’s my week-by-week breakdown:
DAY 1- CIRCUIT TRAINING
DAY 2- HIIT (High Intensity Interval Training) Cardio
DAY 3- Active Rest
DAY 4- CIRCUIT TRAINING
DAY 5- HEAVY LIFTING (Leg day)
DAY 6- HIIT Cardio
DAY 7- Full Rest/ Recovery Day
This breakdown helps to kick my metabolism into high gear! By incorporating two rest days throughout the week, I can allow my muscles to recover after tough workouts and high intensity exercises. Also, I’m keeping my carbs relatively low except on my first Circuit Day (Day 1) and Leg Day (Day 5), mimicking a carb-cycling diet plan.
An example circuit is as follows:
EACH EXERCISE: 3 ROUNDS X10-15
1. Squat to Shoulder Press
2. Battle Ropes
4. Mountain Climbers
5. Lunges in place
6. Jump Squats
8. Jumping Jacks with weights
REST 1 MINUTE (Or however long you need)
– I generally like to alternate between strength/resistance exercises and cardio based exercises. So if you are particular to certain exercises that weren’t mentioned above you can always swap em out or add em. You can also add/subtract reps and sets depending on your fitness level.
Let me know what you think, but this is a fun little program to get you til the end of the month. I guarantee you’ll be sweating!