Recover From Holiday Food: Cardio Weight Circuit

1 Dec

Disclaimer: This is a circuit I developed for myself and my fitness level. If you are not in shape or have not be evaluated by a physician, do not attempt it. Clear all exercise routines with your doctor or licensed trainer. If you feel dizzy, stop exercising and rest.

So it’s that time of year. The time when eggnog and peppermint flavored drinks and ice cream are readily available. Cookies are abundant and work break rooms are filled with baked goods and gift baskets of food. It’s also the time people tend to pile on weight before they start crowding the gyms January 1. Stay ahead of the holiday weight gain with this cardio weight circuit. It burns calories and builds muscle. It’s very tough, so really accurately assess your fitness level before attempting. Each exercise is linked to a demonstration video so you can learn the accurate, safe form.

Run: .25 mile at high speed (I normally run around 4.6mph, but I ran at 5.7mph)

1 set x 5 reps Barbell Squat

1 set x 5 reps Bicep Curl

1 set x 5 reps Chest Press

Run: 30 seconds at higher speed (here I did 5.8mph. I ended up running 40 secs because it took about 10 secs to get the treadmill to the speed).

Repeat weight sets.

Rest 1 min 30 sec

Run: .25 mile at high speed

1 set x 5 reps Barbell Squat

1 set x 5 reps Shoulder Press

1 set x 5 reps Tricep Dip

Run: 30 seconds at higher speed

Repeat weight sets.

Rest 1 min 30 sec

Run: .25 mile at high speed

1 set x 6 reps Scissor Jumps   (I do 6 reps so it’s even at 3 on each leg)

1 set x 6 reps Front and Lateral Raises (I lift both dumbbells at the same time, not alternating. Do 3 fronts and 3 laterals)

1 x 5 reps Push-Ups

Run: 30 seconds at higher speed

Repeat weight set

Rest: 1 min 30 sec

Run: .25 mile at high speed

1 x 6 reps Box Jumps (Start low and see how you do. If you pick too high of a box, you’ll hit your shins which is not fun!)

1 x 5 reps Seated Row

1 x 5 reps Lat Pull

Run: 30 sec

Repeat weight sets

Rest 1 min 30 secs

Done! Good luck and don’t hurt yourself. Even if you just do one set on the weights and don’t repeat, it’s still a great workout. Remember to get evaluated by a doctor and/or a licensed trainer before starting any exercise program.

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