Thursday, July 17, 2014

Body Weight Circuit Workout


 
I am 21 weeks pregnant this week! It is crazy to me how all of a sudden time seems to be speeding up! The first part of my pregnancy seemed to take forever. Now I am slightly more than half way done.
 
To be honest, this pregnancy has been a lot harder than my first. When I was pregnant before, I could sleep all the time! This time around, I am trying to balance being a full time employee with being a full time stay at home mom. It is hard! And I am tired. (Also, Lance is away... so that makes this even more challenging!)
 
I have been a terrible example lately when it comes to getting in my workouts and eating healthy. It's been a very stressful last couple of months. I know that exercise significantly decreases my stress - so something I am working on this week is getting in a little bit of exercise every day. (Every little bit helps!)
 

This is why I like coming up with quick workouts. You don't need any space, you don't need a lot of time, and you don't need any equipment!
 
 
Body Weight Circuit
 
There are 8 exercises. You do each exercise for 30 seconds and then immediately move on to the next exercise.


1. Jumping Jacks - I think we all know how to do these.

2. Lunges - you can do them walking or in one place. 

3. Plank - hold plank position for 30 sec (or at least as long as you can)

4. Frog Jumps - squat down like a frog (you can turn your knees out) and try to touch your fingertips to the ground. Then jump up in the air and come back down into the frog position. If your body doesn't feel quite flexible enough to do this, then do a regular squat jump or even just regular squats.
 
5. Pushups - modified or knee pushups is perfectly fine
 
6. High knees - you could jog in place instead
 
7. Sumo squat with arm circles - For this one you will hold yourself in a squat position. I like the "sumo squat" where your knees are turned out and your feet are spread more than shoulder width apart. While holding this position (feel the burn!) extend your arms to your sides (shoulder height) and move them in tiny circles for the 30 seconds.
 
8. Karate kicks with squat - Do a forward kick followed by a squat. Alternate legs. (Kick squat kick squat)
 
Rest!
 I gave myself 1 minute of rest.
 
Repeat!
 
Including the 1 minute of rest, this circuit takes 5 minutes to complete. Depending on how much time you have, you can do this circuit 3 times for a 15 minute workout or 6 times for a 30 minute workout.
 
If you want to challenge yourself further, you could try this circuit doing each exercise for 1 minute durations instead of 30 seconds.
 
 
Feel free to email/message me any questions or suggestions you may have!
 
*Always consult with your doctor before beginning any new exercise routine.*
 
 
 
 
 


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