Motivational Mondays- Circuit Training

Good morning readers & happy Monday. I wanted to first start off today's blog by saying THANK YOU!!! Thank you all for reading & hopefully loving the blogs i post. I hit 3,000 views this month & that made my little heart happy. So thank you guys. It means someone is reading, someone is learning, & someone is getting better....and thats what it is all about! So again, thank you all so much for contributing to my passion for health & fitness. Please never hesitate to email me with ideas, questions, concerns, & comments you might have regarding the blog. And for those that ask for my website in the email, here it is. www.lifeofabballwife.wix.com/mwfit This is your go to guide for my personal training & nutrition ebooks, as well as other informative tips, links, & business ventures. You guys rock! thanks again!!


For today's topic, I wanted to focus on circuit training. I know that for me, circuit training is what has kept me going this 3rd trimester of pregnancy; as the workouts become harder for me & I get tired a lot faster these days! Circuit training is a great way to workout your entire body in one session. It is a great way to kill two birds with one stone if you do not have many days a week to workout but want to make sure you're hitting all the key muscle groups. It is a great solution for those wanting some variation in their cardio routines as well. Circuit training is high intensity & will build strength & muscle endurance. Even if you have a specific day for arms, legs, back, etc. Add in one day a week of circuit training to shock your system & mix up your workouts.

For each muscle group we will perform several rounds of the same circuit, this includes....
*cardio
*arms
*legs
*abs

For these exercises you will want a set of dumbbells & a yoga/exercise mat

Repeat each circuit 2x through & then move on to the next circuit



Warm up = 10 minutes of light cardio (stationary bike, elliptical, treadmill, brisk walk)

Circuit 1- Arms 
Perform each exercise 20x
When you have completed all the exercises, repeat the circuit
1. Bicep curls
2. Tricep Kickbacks
3. Push ups
4. Shoulder press
5. Lateral Raises
6. Hammer Curls
7. Bent over rows

Circuit 2- Legs 
Perform each exercise 20x
When you have completed all the exercises, repeat the circuit
1. Sumo squats
2. Side lunges left
3. Squats
4. Side lunges right
5. Calf raises
6. Jumping squats

Circuit 3- Abs
Perform each exercise 20x
When you have completed all the exercises, repeat the circuit
1. Plank for 30 seconds
2. Full sit ups
3. Bicycle crunches
4. V-ups
5. Crunches

Circuit 4- Cardio
Perform each exercise 20x
When you have completed all the exercises, repeat the circuit
1. Jumping Jacks
2. High knees
3. Butt kicks
4. Burpees
5. Jumping lunges

Finish out with a 10 minute cardio interval & 5 minute cool down
Cardio interval could be---
run fast for 1 minute, walk 30 seconds, repeat.
If you are on the bike or elliptical---pedal fast for 1 minute, slow 30 seconds, repeat.

A 5 minute cool down is a slow walk or slow pedal.

Follow that up with a 5 minute stretching session!

REST!!!

These are just some examples of a full body circuit. You can mix it up & change it up to fit your fitness levels. This is one of my favorites that i have played with during pregnancy. This is my workout for today. :)

Stay motivated this week readers!!!

-Morgan