Guess what? It's almost time for the kids to go back to school! That means back to a more predictable routine. No more travelling, constant get-togethers with friends and family, etc. Not that there's anything wrong with that, but usually your fitness routine goes on the back burner for a while.
So how do you go about getting back into your routine or perhaps starting one? Like anything else, slowly, sensibly, and with good structure. So how do we go about doing that? First it depends on your goals. The vast majority of the population would like to lose bodyfat/weight. But there are those that want to gain muscle/weight. Obviously the programs will be different, but for the purpose of this post, I'll cover the info for weight loss. However it's worth pointing out that many of these same principles can apply to both goals with some modifications.
So what you're going to do is pick one exercise for each category and do them all in a circuit. So you'll be going from one to the next with little or no rest in between. Once the circuit is done, rest and repeat two more times. So the categories are:
1 Leg Exercise
1 Pushing Exercise
1 Pulling Exercise
1 Core Exercise
1 Total Body Conditioner Exercise (more cardio based)
So that's five exercises in total. Of course you can do more exercises later on and you can train in a number of different ways, but this is a very simple and honest workout.
So here's an example workout in the same order.
1) Prisoner Squats
3) Renegade Rows
4) Mountain Climbers
5) Full Body Extensions
It can be done in one of two ways. The first is by counting the reps per exercise. The second and more difficult way is to time yourself. 30 seconds of work followed by 15 seconds of rest. Then it's on to Exercise #2, and so on. I use my GymBoss timer (my "Timer Of Death"), but you can just use a watch, wall clock, or there are also apps for similar functions on your phone. This type of workout is known as HIIT or High Intensity Interval Training. We're taking exercises that use many muscles all with one movement and work your cardiovascular system much harder than single joint exercises. These are then combines with short rest periods. The end result is a short, simple, and effective workout that's excellent for weight loss! Keep things simple in the beginning and the beauty of this workout is that you can do it anytime, anywhere. I am an in-home trainer, so obviously not everyone has a fully equipped gym. Workouts like these are great for the home, backyard, park, OR with your kids!
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