60 Minute Workout: Outdoor Circuit

I love it when the days are longer.

Whether you like to workout early in the morning or later in the evening, you know that (most of the time) you will still be greeted with some glorious sunshine.

It is no secret that I prefer to exercise in the fresh air.  After a walk or run, I often go the the local park with a resistance band in hand and do some strength training.  I do this with my clients too and there is just something about being outside that makes them work a little harder. :)

I hope this workout inspires you to work a little harder too.  You can do it two ways:

1. Plan your route so that there is a park along the way and bring your band.  Half way through the run/walk, stop at the park and perform the strength training exercises. OR
2. Complete your run/walk and do the strength training when you get back in your yard or a park close to your home.

As always, check with you doc before you begin any exercise program.

60 Minute Workout: Power Circuit

You know I am a big fan of interval and circuit training.

The great thing about it is that no matter how much time you have, you know you are going to get an intense workout.

I have called today's routine a "60 minute workout", but truthfully, it is an "any time workout".  If you only have 20 minutes, simply do the circuit once.  If you have 40 minutes, do it twice.

You are still going to reap all of the benefits and feel great when you are done.

Check out the end of the post for some links to exercises you may not be familiar with. (and always check with your doctor before you start a new exercise program.)

30 Minute Workout: Station Circuit

Did you ever have Play Day as a child in school?

It was a day when the entire school would be divided into teams and move from station to station participating in outdoor activities.  Many of them were sporty in nature like relays, soccer ball pass and the 3-legged race.

I remember how much fun these days were.  We got to enjoy the sunshine and have fun with our friends.  We were being active and healthy without even knowing it.

This circuit reminds me of that.  The stations aren't the same, but the entire workout has the same feel to it. It can be done indoors or outdoors, with a partner or group.  

It is very similar to the Circuit Work-It , but you do not need a partner to do the exercises. You just get the added support of working out with a team and have fun while doing it.

 Remember to check with your doc before you start any fitness program.

30 Minute Workout: Timed Power Intervals

It is pretty grim in Southern Ontario.

Yes, the weather is unseasonably warm, but there is nary a ray of sun to be found.  It is very easy to get a case of  I-just-want-to-stay-under-the-covers-all-day syndrome.

It is tough to stay motivated to exercise in the darker months, but you know that once you get up and get moving, you will instantly have more energy.

The workout today is going to help you get there.  It will get your heart pumping and boost your mood.  You are going to be so happy that you gave it a try. ;)

Note:  Please check with you doc before you begin/change your fitness program.

 

The 45 Minute Workout: Circuit Work It!

Today's workout is inspired by a fitness instructor training I attended over the the weekend.  We got to participate in a sampler class, which featured different style of exercise including Zumba, kickboxing, pilates and circuit training.

It was great learning about each class, but I really loved the circuit.  We moved around to different exercise stations, each one a little more challenging than the last.

It has been quite a few years since I have taught a class like this and thought it was be fun to create a circuit to share.

This circuit works best with a small group (4-6 people) and does require a little bit of space to move around.  If you workout at home, I would suggest taking it outside (weather permitting).  If you work out at a gym, grab a few friends and take advantage of their equipment and studio space.

I'm ready for the circuit, can you tell?

The 30 Minute Workout: Interval Training

The title of this post made me think of the 20 Minute Workout. 

It was a Canadian exercise program, which featured women doing their thing in slinky leotards on a rotating platform.  If you haven't had the pleasure, then you need to check out this video.



Well, you won't have to wear leg warmers or spin around in a circle to do this workout (unless you want to ;).  The only thing they have in common is that they are both fast.

I am all about exercising more efficiently.  You can get more done in a shorter amount of time if you amp up your intensity.

This is what I like to call my "no excuses workout".  If you have a half an hour to watch TV, you have time for this workout.

The routine consists of three circuits with 1-2 minutes of rest between each circuit.

Remember to drink water (go for sips instead of gulps), take a break when you need it and consult with your doctor before you start any exercise program.
 

The 30 Minute Workout

Equipment Needed:
Resistance Band
Step Platform or Workout Bench
Stop watch or clock with a second hand

Recommended Music
Make It Pop, Best of 2010

Each exercise is performed for 1 minute w/o rest.

Warm Up
5 minutes (Walk, knee lifts, even on a stationary piece of cardio equipment)

Circuit #1
Squat Jumps
Plie Squats
Front Raise
Bent Over Row

Rest 1-2 minutes

Circuit # 2
Burpees
Chest Press
Bench Dips
Active V Sit

Rest 1-2 minutes

Circuit # 3
Mountain Climbers
Bicep Curls
Lunges
Calf Raises

Rest 1-2 minutes

Floor Work
Cris Cross
Supermans

Stretch

Give this workout a try and let me know what you think!

What is your favourite way to workout in 30 minutes?

Stay Healthy,
Tracy