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A sample circuit workout for your fit beach body
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Although my title says beach body fit I am a strong proponent that beach body fit does not mean being a size 6, 8, 12, or 14. I want to emphasize the word fit so you can swim and play with your kids in the sand.
More than a couple of months ago I wrote a sample circuit training for you. In the meantime I have many articles targeting particular body parts. I have been asked to write another sample circuit training. Thank you for the request.
My first sample workout was a three day a week program. This is considered a circuit program because you will be working all your muscles on those three days. You can do cardio work those days or what many people do is 45 minutes of cardio the other three days and take a day off. This is also a circuit training.
We will warm up on a cardio machine for 10 minutes or jog in place - just do something to get your heart rate up. Each exercise requires a warmup (a lower weight) as well.
I will be giving you one day since the rest of the days will be the same for two months. We start with the largest muscles first:.
Warm up by doing 12 repetitions at a light weight. You can also warm up with 5 minutes of cardio such as jumproping or running up and down the stairs. I have changed the progession of this workout. Rather than doing 3 sets of 12 at the same weight or perhaps going up 5% for the third repetition I am working from a heavier weight to a lighter weight - fewer reps to higher reps. If you have been working with me for the first round it is time to get another set of dumbells. If you cannot afford them buy one of two different weights. Many exercises can be done by changing hands.
Legs
- Squats - do 3 sets of 12 lunges holding a heavier set for the first 8; a lighter set for the second; 10; and an even lighter set for 12. This will be hard if you don't have three sets. If you have a resistance band use that. Stand on it bringing the handles to your shoulders. The shorter you make the band the harder the workout will be.
- Many people, especially women, forget their calves. It is great if you have a step of some sort (look for one at yard sales or Freecycle). If not a regular step in or outside your house is fine. Begin by standing in front of a step with your feet shoulder width apart, facing forward. Step up onto the step with one foot, rising up onto your toes as high as possible in one smooth motion. Hold for a couple seconds and lower. Step back off the riser to the original starting position. Try doing 2 sets of 10-12 repetitions for each leg. You may have to hold on to something at first or try putting your arms out straight to the sides. This really does healp with balance.
Chest
- Push ups are one of the best chest exercises. Since many women cannot do them in the traditional style then you can put your knees on the floor with your legs up behind you. Another version which is quite effective (Assuming you are not getting ready to compete is to do them against the wall. Place your hands on a wall a bit more than shoulder width apart and higher than your shoulder. Lean in to it and hold and then push out.
- Take a dumbbell in each hand. Your arms will be hanging at your side. You will cross your arms over each other keeping them low and squeezing your chest the entire time.
Back
- 'Take a resistance band (They aren't expensive and we can use them in the future) and sit on the floor. Put the band around your feet and pull with the handles using your back. If this feels to easy roll the resistance band around you hands and that will make it harder.
- Take a dumbbell in each hand and do double handed rows. You will be leaning over slightly and lift the dumbbells with your back.
Biceps
- Take one dumbbell in each hand or if you only have one you can alternate. You will hold the dumbbell so that the front of it is forward in other words if I were in front of you I would see the weight on it. Bring your arm straight up and squeeze at the top. These are called hammer curls.
- Sit on a chair and let your arms hang with a dumbbell in each. Rather than lifting the dumbbells from your lap you will lift them as they hand down meaning they have a lot longer to go. Squeeze at the top.
Triceps
- Lie down with a dumbbel in each hand (or one at a time). Bring the dumbell down so that your elbow reaches toward the ceiling. Hold and then slowly bring your arm(s) down.
- In this same position take one dumbbell and hold onto each end. Bring the dumbbel down toward your forehead. Do not use a weight that you can't control.These are great and called skull crushers.
Shoulders
- Take your dumbbells in your hands and shrug i.e. lift your shoulder toward your ears. If you are a woman use a very light weight for these shrugs.
- Take your dumbbles in each hand and lift your arms up -not back - in a smooth motion so that your hands end up at chest height and then lower.
Abs
- Stand with your hands behind your head. As you lift your leg crunch down with your body to get close to your knee. Squeeze your abs!
- Do the above but go from side to side working your oblique muscles.
Please let me know if you want a particular type of workout. I will be happy to post it here.
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