CIRCUIT AND INTERVAL TRAINING FOR TIME EFFICIENCY KARINA

CIRCUIT AND INTERVAL TRAINING FOR TIME EFFICIENCY KARINA NUNEZ

CIRCUIT TRAINING • Circuit training involves alternating between several exercises (these can be between 5 to 10 exercises). • Every exercise targets different muscle groups. • Each exercise can be measured by time or by counting repetitions. • The idea is to complete one exercise and move on to the next one, until completing one round. • It is a great training method to workout your whole body in a short period of time! http: //new-sport-workout. com/how-to-build-the-perfect-circuittraining/

INTERVAL TRAINING • Can be done with a series of exercises or you can do one exercise and alternate its intensity. • The intensity of the exercise is alternated between periods of moderate to high intensity. • The goal is to go “all out” during the high intensity period. • During periods of “rest” you remain active at a lower intensity. • Great method to get a full body workout when you are limited on time. • This type of training can be as short as 10 minutes! https: //bromabakery. com/the-30 -minute-body-burn -to-make-you-strong-af/

HEALTH BENEFITS • Improves cardiovascular fitness ✔� • Benefits muscle strength ✔� • Improves muscle endurance ✔� • Can increase muscle mass ✔� • Maximizes calorie burning effects ✔� • Optimizes metabolism ✔� • Ability to continue to burn calories, hours after training ✔�

EFFICIENT TRAINING METHOD S Y A D Y R BUS O F T C E PERF QUICK A ND PRO DUCTIVE WORKO UT LITTL E TI WORK ME TO NO PR OUT? OBLE M! STRENGTH AND CARDIO TRAINING, ALL IN ONE!

TYPES OF CIRCUIT/INTERVAL TRAINING TABATA ✔� Consists of several exercises (typically 8 exercises) ✔� Exercises are performed at a high intensity ✔� Duration can be from 20 seconds and on ✔� 10 seconds rest in between exercises ✔� Complete one round, rest for 1 -2 minutes and repeat 4 to 5 rounds. AMRAP ✔� Acronym for. As“Many Reps/Rounds As Possible” ✔� Set up in a circuit fashion (5 -8 exercises) ✔� The intensity can be moderate to high ✔� Exercise is performed at a steady state ✔� The goal is to perform as many rounds as possible of these exercises within a specific timeframe.

EXERCISES TO INCLUDE �� COMPOUND EXERCISES �� EXPLOSIVE MOVEMENTS �� AEROBICALLY CHALLENGING blog. fitbit. com Squats Planks Barbell bicep curls Lunges (stationary/walking/reverse ) Push ups Shoulder taps Overhead press Tricep Dips Burpees High knee jumps Battle Ropes Twist crunches Jumping jacks Dumbbell rows to push up Kettle bell swings Box jumps

HOW TO BUILD YOUR OWN CIRCUIT To build your own circuit, make sure to include each of the following types of exercises: 1. Lower body 2. Core 3. Upper body 4. Aerobic

PUTTING IT ALL TOGETHER… CIRCUIT WORKOUT 30 SEC JUMPING JACKS 12 BENTOVER BARBELL ROW 35 SEC BOSU BALL – MOUNTAIN CLIMBERS 12 DUMBBELL SQUAT THRUSTERS COMPLETE FULL ROUND OF EXERCISES REPEAT 3 -5 ROUNDS 24 WALKING LUNGES 20 SEC BATTLE ROPES 40 SEC PLANK

PUTTING IT ALL TOGETHER… TABATA GOBLET SQUATS SEC UP AND DOWN PLANKS SEC RUNNING IN PLACE REPSCRUNCH TWIST KETTLEBELL SWINGS JUMP ROPE 40 SECONDS EACH EXERCISE 10 SECONDS REST 3 -5 ROUNDS

PUTTING IT ALL TOGETHER… AMRAP 12 JUMPING JACK TO HALF BURPEE 24 REVERSE LUNGES (HOLDING DUMBBELL) 15 JUMP SQUATS 15 TRX ROWS 20 V CRUNCHES 10 KETTLEBELL SWINGS REPEAT AS MANY ROUNDS AS POSSIBLE FOR 10 MINUTES And there you have it! You can create your own workout that can go anywhere from 10 minutes up to 45 minutes if that’s all the time you have. Circuit training is FUN and EFFECTIVE!

HAPPY TRAINING!