Circuit Training Workouts~ at Home

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I have been looking forward to sharing some exciting news with you all! I was going to share it tomorrow and today was suppose to be a post about cleaning and organizing my bathroom for the Spring Cleaning Challenge; however, I couldn’t resist sharing this news with you so….
Today is the day!

I would like to welcome a new contributor to my blog!
Say hello to Lindsay Young!

Lindsay is a successful personal trainer in Pasadena, CA and has been working in the fitness industry for over 9 years.  She is a Certified Athletic Trainer and Certified Strength and Conditioning Specialist as well as a wife, mother and cooking enthusiast.


Today, Lindsay is going to share with us some effective circuit training exercises for all levels of fitness. She shares beginner, moderate, and advanced workouts to help meet your goals.


Take it away Lindsay!


Hey everyone! I am so happy to be here and share a few great circuit training workouts with you.  As we all know, it’s easy to make excuses when it comes to finding time for exercise during your busy day.  Family obligations and work commitments are obstacles as well as not having a gym membership or being unsure of where to even begin with a fitness program.  We all know that working out is an essential tool for losing weight but did you know that it would increase energy, boost your mood and improve your sex life?  Research shows that you don’t need to spend hours in the gym each day to reap the benefits of exercise. In fact, you don’t need a gym at all!


Circuit training is an effective way to burn calories, increase your metabolism and sculpt sexy muscles.  On days when you are pressed for time, try breaking up your circuit and completing one set in the morning, one set in the afternoon, and another in the evening.  You don’t need any equipment for this workout and it’s versatile enough to do in your living room or at the park.  Get your kids involved by helping to time your intervals or have them jump in and join you in getting your sweat on!



What you’ll need:

-          Water bottle

-          Watch

-          Towel

-          Creativity! A few exercises call for a wall, kitchen counter or chair.  I’ve been known to utilize a park bench for step-ups or a bathtub edge for triceps dips! Get into the habit of looking at your surroundings and seeing what you can utilize for squeezing in a few strength training moves.  When my son was little I would sit him on my hips for extra resistance when doing bridges and when feeding him baby food I would do lunges in-between bites. Everyone is busy but excuses won’t get you results!


Instructions:

Begin with exercise #1 and complete as many repetitions as your can in ONE minute. At the end of the minute, immediately move on to the next exercise. After nine minutes you will have completed upper and lower body exercises and hit your abs and core as well. Alternating between exercises in this way allows you to burn more calories and keep your heart rate elevated. It’s a cardio and muscle-toning workout in one! Aim to complete the circuit 2-3 times during each workout session.



Start with the beginner program if you are fairly new to exercise or unsure of your current fitness level.  Try to complete the circuit workout three times a week.  Make an effort on your “off” days to go for a walk or jog and do some light stretching.












Picture sources:
Step-Ups

Split Squat Jumps

Straight Leg Raise

Chair Squats




I hope you have found these circuit training workouts helpful and motivating! It is great to know that you can still obtain a healthy, fit body by working out from home and not only in the gym. I encourage all of you to give these workouts a try and also to incorporate walking, jogging, or bike riding into your weekly routine as well. Doing exercises you enjoy and mixing things up to incorporate different workouts each week will help you stay committed and make things fun. Remember to drink plenty of water and stretch before and after workouts to prevent injury.

Good luck!



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Jennifer

Jennifer

Founder/Author at BlissfullyEverAfter
Jennifer is the founder and author of Blissfully Ever After, a lifestyle blog featuring the hottest and latest DIY projects, home decor trends, stylish crafts, easy recipes, budget living advice, and health tips. A former 9-5 corporate worker turned savvy Mom and Housewife shares her secrets of creating a blissful life {even on a budget}! Your one stop shop for all things crafty, life, and home!
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Comments

  1. says

    Thank you for the circuits and for the pictures! I can’t tell you how many times I’ve seen certain exercises mentioned but didn’t have a visual for how to do them.

  2. Anonymous says

    this is an awesome at home workout that i think can show just as much if not better results than a gym thank you for sharing!!!

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    I’m a (almost 52 year old) housewife. I have been fit most of my life but for the past five years I’ve been fighting arthritis in my right knee from a car wreak that I was in back in 1977. I’ve been able over the years to bounce right back and get in great shape but with age and pain I have let my muscles get so soft and I’m starting to think this is the end of me…I lost the love of my life to cancer ten years ago and by some miracle found another great man. He is ten years younger than me. Nine years ago when I met him I was in great shape and I lived in my bikini in the summer and felt great with him but now I’m having such a hard time even getting energy to get out of bed! I have a gym membership, an Nordic track Incline X11i with ifit, bowflex, Fitbit pedometer…all of this but sadly no energy to do any of it. So I just sat down at my computer just now and decided that I was going to pick the first site I came to and spill my guts! I think I need to start off with baby steps. I use to body build from 1978-1985 and off and on throughout my life. I’m getting scared since I’m getting old. I’m gonna sit back and wait to see if someone writes to me with any words of wisdom that will somehow help me to get past this horrible stalemate time of my life. The pain in my knee is almost non exsistant if I walk at least 5 miles a day. If I can just make it up to that again I think I’ll make it. Sincerely, Susan P.S. HELP!

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      Susan,
      First off, thanks so much for leaving a comment and opening up to me. Secondly….you are not alone!!! It sounds like you have recently been going through a lot of emotional and physical changes, which could be hard for anyone. I’m so sorry about the loss of your husband but am truly happy that you have been able to find someone else that brings joy to your life. If you’d like to email me personally so we can discuss a workout/eating plan that would be directed towards your specific goals, please feel free to do so. I’d love to help you! You can reach me via email at blissfullyeverafter3{at}gmail{dot}com. Remember to use the @ and . when putting my email into your email.

      Thanks again and I look forward to hearing from you.
      ~Jennifer

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