jump rope

Workout Wednesday: DIY Circuit Training

20 Jun By Briana

I’ve been sharing this fantastic circuit workout all over the place lately (Facebook, Pinterest, the blog) because I love it so much, but I can’t do it every day. I am a big proponent of mixing it up and keeping it fresh. I like to vary my workouts all the time so I don’t get bored and my body doesn’t get used to the same old thing.

Now that I’m even more hooked on circuit training than ever, I’ve started putting together my own “routines.” The idea behind them is to work various muscle groups quickly and efficiently, while throwing in bursts of high intensity cardio. I want my heart pumping, muscles burning, and the sweat flowing.

Here’s what I do…

Source: eatcleanmakechanges.tumblr.com via US Road Sports on Pinterest

1. I choose 3-5 exercises.

Some of my favorites:

Lower Body – squats, skipping lunges
Full Body – burpees, 8-count body builders, kettlebell swings
Upper Body – bicep curls, overhead press, chest flies
Core – double crunches, V-sits, stability ball transfer crunch
Plyometrics – jump squats, tuck jumps, squat jacks

I do one set of each of the 3-5 exercises I choose (as many reps as I can do).

2. Then I do 1-2 minutes of high intensity cardio.

Some of my favorites:

Run a predetermined “lap” at nearly sprint speed
Jump rope
Run stairs

3. This is one circuit. I repeat this circuit THREE times.

4. Then I choose 3-4 different exercises, add in my cardio after one set of each, and repeat the process all over again.

*Depending on the time I have, I create 3-4 different circuits and do each circuit 3 times*

I love this because it gives me the chance to get creative and choose different exercises. I give these workouts a lot of the credit for helping me shed some weight in the last month!

The idea here is that there is no set formula! Mix it up, have fun with it, push yourself, and try new things!

If you put a good circuit together, let me know!

Have a happy workout!

Filed Under: Fitness, Workout Wednesday Tagged With: burpee, cardio, Circuit Training, circuit workout, core workout, exercise, fitness, jump rope, lunges, running, running stairs, squats, workout

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Workout Wednesday: Short Circuit

16 May By Briana

In a Workout Wednesday a few weeks ago I posted some great circuit workouts you can do at home. I wanted to share another one I recently tested out.

Source: pbfingers.com via Briana on Pinterest

I did this workout over the weekend and loved it! It took me just over 30 minutes, but I felt like I had worked out much longer. It’s perfect if you’re short on time, traveling, or don’t have access to a gym. If you don’t have a jump rope, just pretend (make sure you get your arms moving as well!). Use the stop watch on your smart phone to help with the timed intervals (don’t cheat yourself though, it will take you a few seconds to put the phone down and get going).

Don’t be fooled because it seems like it’s mostly cardio/lower body (besides the pushups and burpees). The repetitive jumping jacks, and jump rope sets, get your upper body in on the action too. I felt it in my shoulders and lats the next day. In short, this is an efficient, and effective, total body workout!!

Have a happy workout!

Filed Under: Fitness, Workout Wednesday Tagged With: at home workout, burpees, circuit workout, exercise, fitness, gym, jump rope, jumping jacks, pushups, workout

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Workout Wednesday: The Jump Rope

18 Jan By Briana

I recently rekindled my relationship with the jump rope. Formerly a staple in my workout routine, I had let it fall to the way side when I joined a new gym that didn’t have any jump ropes. I’m back at it thanks to a lovely little collection of ropes at my work gym. I forgot how much I like to do it and not just because I’m good at it (I have to give myself some props)!

Now, this is not your school-yard-sing-a-rhyme-kind of jump roping, but it can be just as fun.

The key to success is choosing the right length rope. If it is too short or too long you will be tripping all over yourself (not a good look and slightly embarrassing). I often have to adjust the length of a rope by wrapping it around my hand to shorten. A good rule of thumb is that the handles should come up to your arm pits when the rope is at your feet.

A jump rope with weighted handles - a great way to add value to your workout

Jumping rope is awesome because…

It’s a great break from other cardio like running and the elliptical (remember switching it up will help mitigate boredom and keep you coming back for more workouts)
It burns a lot of calories (jumping rope for just 15-20 minutes can burn off a whole candy bar worth of calories)
It requires no expensive equipment and you can do it anywhere you have a little bit of space
You can do it multiple ways to keep things interesting and make it fun (I like to alternate jumping with both feet, jumping with alternating feet like you are running in place, and jumping with one leg at a time)

A great way to work it into your routine is by jumping rope in between sets of strength training circuits. Do sets of four or five strength training moves (I like to do a combination of weights and calisthenics, working the upper and lower body) then jump rope for 5-10 minutes (stop and restart as necessary). Start at a slow, steady pace and work your way up. Repeat the whole circuit at least three times.

Have a happy workout!