Workout: The “shed the fat” Circuit

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Published: April 29, 2016


Circuit training is a great way to work out; it combines muscle toning exercises with an unbeatable cardio effect and also burns lots and lots of calories. By using time frames rather than specified rep counts, you are also free to work as hard or as easy as you want. Simply do as many reps as you can in the allotted time. Make sure you work as hard as possible BUT do not sacrifice more reps for proper exercise technique. It’s better to do ten good reps than 15 reps with bad exercise form. Not only will you get better results; you’ll reduce your chances of suffering an otherwise avoidable injury.

The workout:

Do each of the following exercises for 60-seconds. Once you finish the fifth exercise, rest for one to two minutes and then repeat the entire five exercise list one more time. Try to do the same number or even more reps during your second lap.

  1. 180-degree squat jump turns
  2. T-press ups
  3. Toes to heels crunches
  4. Supine hip lift
  5. High knee running

Exercise descriptions

180-degree squat jump turns – stand with your feet shoulder-width apart and your arms bent in a “ready” position. Squat down and then jump up into the air. Turn in mid-air through 180-degrees and, on landing, squat and jump again but turn in the reverse direction. Try to land softly on your toes to reduce impact.

jump-squat

T-press ups – resting on your hands and your toes, bend your arms and lower your chest to within an inch of the floor. Push up and then shift your weight over onto your left hand. Turn your upper body, raise your right arm, and point at the ceiling. Put your hand back on the floor and then do another rep but raising the opposite arm. Alternate arms for the duration of your set. Bend your legs and lower your knees to the floor to make this exercise easier.

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Toes to heels crunches – lie on the floor with your legs bent and feet flat. Place your hands on the floor by your sides. Raise your head and shoulders off the floor and reach down to touch your heels with your fingertips. Lie back and then repeat. Exhale as you lift your shoulders and inhale as you lie back down.

Supine hip lift – lie on the floor with your legs bent and feet flat. Place your hands on the floor by your sides. Push down into the floor with your feet and lift your hips up so that your weight is supported on your feet and shoulders only and your knees, hips and shoulders form a straight line. Lower your butt back to the floor and repeat.

supine (1)

High knee running – tuck your elbows into your sides and bend your arms to 90-degrees so your forearms are parallel to the floor. Run on the spot lifting your knees up to your extended hands. Keep your torso upright – bring your knees up to your hands and not your hands down to your knees!

high-knee-runs-sprints

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Radiant Health is a print and digital health magazine for the discerning African woman who wants to look good, feel good and live well. Subscribe to our newsletter and get a free digital copy of issue No.06.

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