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General Fitness Workout
Written by Cameron Bradford
It can be a challenge to make it to a facility with kids, school, career or other obligations that you may be dealing at this time. The following circuit can be completed at home for general fitness or maintenance. It ensures efficient use of your exercise time while you develop a plan for a more involved exercise program. Don’t make it tougher on yourself by purchasing infomercial garbage. You can invest in the equipment below at your local sporting goods store and should be out of there in the neighborhood of $25 or less. Let me know if you have any question.
- Cameron
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High Knees Run or Jump Rope
30 seconds
Try to get quick height on knees, not distance
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Split Squat Jumps
30 seconds
Like stationary lunges except you jump up quickly and switch legs in the air.
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SB - Push-Ups
30 seconds
Face down; roll out with hands on ground and thighs/shins on ball.
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Bands - Back Row with Squats
30 seconds
Squat with straight arms. As you come up, perform a row with the bands.
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Mat - Cockroach Crunch with Medicine Ball
30 seconds
Face down; roll out with hands on ground and thighs/shins on ball.
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Bands - Split Stance Chest Fly
30 seconds
Lunge position, stay half way down. Do a chest fly with hands coming back parallel with shoulders. Switch legs on second set.
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MB - Squat, Curl, Press
30 seconds
Standard squat, curl the ball to chest as you stand and shoulder press it over your head at the top of movement.
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Band - Wood Chop
30 seconds
Squat position, grab opposite hand 1st, then put close hand over top and rotate using your core and legs. Be sure to turn your shoulders, not just your arms.
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Reverse Lunge Kicks
30 seconds
Lunge backwards. As the back leg comes up, raise the bent knee as high as you can, then extend the leg fully.
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| Chest Stretch |
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Shoulder Stretch |
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Triceps Stretch |
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| Back Stretch |
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Hamstring Stretch |
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| Circuit |
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| Warm-up - Cones |
5 X - No Rest |
| Cone #1 - High Knees Run |
10 yards |
| Cone #2 - Shuffle Right - Basketball Stance |
10 yards |
| Cone #3 - Duck Walk |
10 yards |
| Cone #4 - Shuffle Left - Basketball Stance |
10 yards |
| Exercises - Circuit Training |
3 X |
| Split Squat Jumps |
30 seconds |
| SB Push ups |
30 seconds |
| Bands - Back Row with Squats |
30 seconds |
| Mat - Cockroach crunch with MB |
30 seconds |
| Bands - Split Stance Chest Fly |
30 seconds |
| MB - Squat, curl, Press |
30 seconds |
| Band - Wood Chop |
30 seconds |
| Reverse Lunge Kicks |
30 seconds |
| Full-Body Stretching |
5-10 minutes |
| Additional/Substitute Exercises as needed: |
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| Squat Jumps |
30 seconds |
| Bands - One-Arm row |
30 seconds |
| Items Needed: |
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| 3 bands - light, medium and heavy |
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| Medicine Ball (MB) - 3 kg |
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| Jump Rope |
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| Mat |
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