Here is a circuit-style workout you can do while you’re on vacation—no equipment required! It should take you less than an hour. Each circuit is three exercises, your objective is not to rest (or rest as little as possible) between the exercises. Once you have completed the circuit, take a 2 minute break before moving on to the next circuit. Then go back to the beginning and do the whole thing again!
1a.) Push-ups: 2 reps short of failure-- stop before you’re fully fatigued, but you should still “feel the burn.”
1b.) Prisoner Squats: As many as you can do in 1 minute.
1c.) Plank: Hold with abs braced for 1 minute.
2 minute break.
2a.) Jump Squats: 12 (if you have knee problems, replace with chair squats)
2b.) Close-Grip Push-ups: 2 reps short of failure.
2c.) Jumping Jacks: 30 seconds.
2 minute break.
3a.) Cross-Body Mt. Climbers: 12 on each side
3b.) Reverse Lunges: 12 on each side
3c.) Side Plank: 30 second hold on each side.
2 minute break.
4a.) Burpees: 30 seconds
4b.) 1-Leg Hip Bridge: 30 second hold on each side
4c.) V-Outs: 30 seconds
2 minute break, and return to beginning of workout. Complete one more time for a total of 2 sets of each circuit.
DID YOU KNOW?
Often times, knee pain is caused by quadriceps weakness. If you feel pain in your knees while going down stairs, start working on increasing your quad strength with exercises such as squats and lunges.
Jennifer's Gems
Kettle Bells: Kettle Bell training provides one of the best full-body, metabolic workouts possible (only to be beat by cross-country skiing). These little suckers can do almost everything, and require very little space for storage or for the actual workout. Even better: we just got a bunch! If you want to try out kettle bell training, stop on by a Fredericksburg Fitness boot camp.
TRX : TRX is a suspension training system that, like kettle bells, requires little space for a big workout. Because of the suspension, TRX is great core work, working all stabilizing muscles. Standard exercises that you have done before (squats, push-ups, lunges), are MUCH more difficult using the TRX straps. We just got a bunch of these, too. J
Medicine Balls: Another very adaptive exercise tool. Medicine balls are fun (great to use with a partner) and allow for explosive upper body training, i.e. throws and slams. Medicine balls can do all same things as weights and more! And, you guessed it, we use these in boot camp, too.
Fitness Q & A
Q:
What is more important in losing weight: diet or exercise?
A:
You think I’m going to say exercise, don’t you? WRONG! Diet is more important in the weight loss journey, although exercise is crucial for long-term success.
Weight loss is simple: burn more calories than you consume. Exercise is clearly the most efficient way to expend calories; however, you can also burn calories by staying more active in your daily life (walking, taking the stairs, etc.). Plenty have people have lost weight by watching their portion sizes and making healthier choice while also increasing their daily physical activity. Good for them! As a trainer, what I see from this group of people is a chronic yo-yo weight problem. Without muscle mass, your body’s metabolism will remain low; therefore, with even the slightest diet slip-up, the body stores excess calories as fat because it does not have the metabolism to burn them. The best way to lose weight, we can conclude, is both diet and exercise! Shocking, I know.
Member of the Month
Congratulations to Cary Upshaw!
Initially, Cary was skeptical as to whether exercise would benefit her or not. However, she has lost an amazing 12 lbs in only one month! She has done an excellent job at bringing healthy snacks to work with her, and always does her exercise homework. In addition to her weight loss, she has also decreased her recovery heart rate and lost 3% body fat. Good job, Cary!
Recipe of the Month
Can’t stand the heat? Try this refreshing smoothie.
