Things Are Clicking/ New Circuit

Posted on March 10, 2010. Filed under: athletic training, beauty, body weight, caloric intake, calories, circuit training, clean eating, diet, exercise, fat loss, fitness, food, health, healthy food, heart rate, jogging, lifting, nutrition, Personal training, resistance training, running, Strength training, stretching, weight lifting, weight loss, weight training, workout |

Things are really starting to click for me with this attempt at a career in fitness. I’m getting more and more views on my blog, I have lots of friends interested in working out with me, and today I got nominated by my Spark People Group to take over leadership for a while. To know that I am helping to motivate people in far away places makes me feel like I’m definitely doing the right thing! Anyhow, I “trained” again tonight in the small workout room in my building and I wanted to post the workout that is going to make us sore tomorrow…

Warm up on treadmill for 5 minutes, then stretch.

Shoulder taps x 10 each side
(Plank position, left hand taps right shoulder, left hand taps right shoulder; maintain steady plank position)
Arm raises against the wall x 10
(Stand with feet, legs, back, elbows, arms, backs of hands against the wall and raise arms from a position like a ref saying “field goal” was made, but the backs of your hands are against the wall, then raise the arms to straight above the head without coming off of wall)
Superman x 30 seconds
Bicycle Crunches x 20
Three times through.

Jumping jacks for 30 – 40 seconds
Isometric lunge with overhead press
(Hold lunge w/ right foot forward, alternating press up for 8 each side, Change feet and alternate for 8 each side)
Chest flys on bench (AKA the “hippie exercise” Courtney!!!) x 10
Double Reverse crunches x 10
Three times though.

Mountain Climbers for 30 seconds
Step ups (w/ opposite leg lift) on bench x 8 each leg
Overhead tricep extensions x 12
Isometric Lunge w/ two-arm rows
(Lunge w/ right foot forward, 8 rows each arm, switch legs and 8 rows each arm)
Three times through.

And last we did a bicep curl drop set.
Grab a heavy weight, something that will be very challenging, yet, manageable for a low amount of bicep curls.
One arm at a time:
Curl four times from all the way extended to half way extended. Do that 4 times.
Curl from the halfway point all the way up to your chest 4 times.
Curl all the way from the bottom to the top four times.
Then do that again with half of that weight.
And again with half of THAT weight, until you are down to 3 – 5 pounds (depending where you start.)
Follow through on the other side.

Don’t forget to do your final stretch, chug your water and get some protein!

Kyra Williams
The Get In Shape Girl


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2 Responses to “Things Are Clicking/ New Circuit”

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Wow that looks like a good full body workout!

Way to make use of the small space!

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