I like the fact that my A-Z challenge has a very wide range of different topics. So, I thought I’d share my workout today for any of you fit bunnies out there that love a tough workout!
Recently I’ve been getting seriously back in to the fitness grind. I’ve always went to the gym and tried to eat healthy but fitness definitely took a back seat whilst living in France (and rightfully so), but recently I’ve got the fitness bug back and for the past month or so I’ve been working really hard to gain some muscles again, and lose a little fat in the process!
Circuits are great for your cardiovascular system and for fat loss, and with the added weights, your muscles are being used so as to reduce the amount of muscle loss.
This workout consists of three main parts; HIIT, Circuits & Abs.
Make sure you do a warm up before starting the workout (my gym is a mile away from my flat so I walked a mile) and you can really choose what machine you do this on, as long as by the end you’re dripping in sweat. For those of you who don’t know, HIIT is High Intensity Interval Training, there’s a lot of information about it on Google. Here’s what I did which killed me (you can switch out the treadmill for a bike, elliptical etc.)
- 1 min 6km/h
- 30 seconds 13.5km/h
- 30 seconds 6km/h
- Repeat 2 and 3, six times (the last round of this you should be grabbing on to the machine by the end)
- Burn out round: 30 seconds 14.5km/h (do as much time as possible on a higher intensity than your last round to burn yourself out)
- 4 min walk at 4km/h
If you don’t recognise any of these exercises, google them and you will find how to do them. If they’re too difficult, substitute them. You do not need machines for this section, you only need a few dumbbells, for which you choose the weight (I used 3kg in both hands on 1 & 3, and 7kg on 4). Here’s the circuit for this workout:
- Dumbbell thrusters x10
- Push ups x8
- Pilé squats with lateral arm raises x10
- Standing tricep extensions x10
- Jump squats x10
Repeat 4/5 times. My goal for this was 3x and I managed 4, next time I aim for 5 or 6 repeats!
I found this mini ab workout an absolute killer, especially after the hard work, so enjoy! Remember to use a weight, otherwise the results won’t be the same! Also remember that when you come down from the sit up, don’t touch the medicine ball to the floor above your head. I used a 5kg medicine ball for the exercises.
- Sit ups x10
- Twist sit ups x10
On the last round, add 20 oblique toe touches to burn out your abs.
Remember to have a lovely stretch and cool down.
I hope you enjoy this workout and let me know down below if you completed it and what you thought 🙂
So, I hope you’ve enjoyed this post and if you’d like to read any of the other posts in this A-Z blogging series, here’s all the links:
L: Leaving Aix