Post by miahn85 on Dec 4, 2016 3:14:49 GMT -5
Background: I teach 45-minute circuit based classes to people of various fitness levels.
Equipment Needed: Dumbbells, Kettlebells, Pullup Bar
Time Required: 45 minutes total: 10 minute warmup, 20 minute workout, Ab workout after if desired
Warmup: For all of my classes I use the same warmup. It's 30 second of jogging followed by 30 seconds of a warmup exercise. The exercises increases in difficulty, generally speaking, and focuses on all parts of the body.
30 second jog
1. 30 seconds of pushups
30 second jog
2. 30 seconds of squats
30 second jog
3. 30 seconds of judo pushups
30 second jog
4. 30 seconds of flutter kicks
30 second jog
5. 30 second flutter kicks
30 second jog
6. 30 seconds jumping lunges
30 second jog
7. 30 second burpees
slow 30 second jog
The work: The format of this workout is 5 - 1 minute workouts in a row with a minimum rest in between each workout. After each 5 minute round, you get to rest (how much rest is up to you). Each round should be done twice. You can do the same one twice in a row or switch between the two.
Circuit 1:
1. Gorilla pushups (do 1 pushup and then touch your right hand to your left shoulder, do another pushup and then touch your left hand to your right shoulder et.)
2. Gorilla walks (forward and back)
I have my hands on the inside, but in the video the demonstrator has his hands on the outside. No difference, just personal preference.
3. King Kongs (Dumbbell)
4. Pullups
5. Planks (while holding the plank touch your right knee to your right arm, left knee to left arm, and keep going for the full minute)
Circuit 2:
1. One arm kettlebell swings (if you want to make it more interesting make the switch mid air)
2. Turkish Get Ups
3. Goblet Squats
4. Seated Twists
5. Kettlebell Snatch or Deadlift Highpull
That's it! Usually after the class I'll have some extra time so I'll make them do a set or two of Tabata abs. I like to do abs at the very end because I don't want the risk of them getting injured because they're tired and their core starts to affect their technique. Try to get as many reps as possible in the minute, and as always keep good form.
Please let me know what you think. Thanks!
Equipment Needed: Dumbbells, Kettlebells, Pullup Bar
Time Required: 45 minutes total: 10 minute warmup, 20 minute workout, Ab workout after if desired
Warmup: For all of my classes I use the same warmup. It's 30 second of jogging followed by 30 seconds of a warmup exercise. The exercises increases in difficulty, generally speaking, and focuses on all parts of the body.
30 second jog
1. 30 seconds of pushups
30 second jog
2. 30 seconds of squats
30 second jog
3. 30 seconds of judo pushups
30 second jog
4. 30 seconds of flutter kicks
30 second jog
5. 30 second flutter kicks
30 second jog
6. 30 seconds jumping lunges
30 second jog
7. 30 second burpees
slow 30 second jog
The work: The format of this workout is 5 - 1 minute workouts in a row with a minimum rest in between each workout. After each 5 minute round, you get to rest (how much rest is up to you). Each round should be done twice. You can do the same one twice in a row or switch between the two.
Circuit 1:
1. Gorilla pushups (do 1 pushup and then touch your right hand to your left shoulder, do another pushup and then touch your left hand to your right shoulder et.)
2. Gorilla walks (forward and back)
I have my hands on the inside, but in the video the demonstrator has his hands on the outside. No difference, just personal preference.
3. King Kongs (Dumbbell)
4. Pullups
5. Planks (while holding the plank touch your right knee to your right arm, left knee to left arm, and keep going for the full minute)
Circuit 2:
1. One arm kettlebell swings (if you want to make it more interesting make the switch mid air)
2. Turkish Get Ups
3. Goblet Squats
4. Seated Twists
5. Kettlebell Snatch or Deadlift Highpull
That's it! Usually after the class I'll have some extra time so I'll make them do a set or two of Tabata abs. I like to do abs at the very end because I don't want the risk of them getting injured because they're tired and their core starts to affect their technique. Try to get as many reps as possible in the minute, and as always keep good form.
Please let me know what you think. Thanks!
