30 Minute Outdoor Circuit Workout Routine
Have you heard of Circuit Training yet?
If not, then scroll on back to my previous post about Circuit Training 101 for Moms and grab my 30-Minute Full Body Routine. This will help you get familiar with the concept, and give you a taste of inspiration to start getting creative with your own Circuit Training class designs
But… just in case you aren’t in the scrolling mood...
Circuit training is a form of body conditioning or endurance training or resistance training using high-intensity. It targets strength building or muscular endurance. An exercise "circuit" is one completion of all prescribed exercises in the program. When one circuit is complete, one begins the first exercise again for the next circuit. Traditionally, the time between exercises in circuit training is short, often with rapid movement to the next exercise.
I set up my Circuit training classes in sections dedicated to a certain part of the body. As far as equipment goes, you can use your body weight, resistance bands, dumbbells, glider discs, and any piece of gym equipment that is at your disposal.
This week's Circuit Training Routine is meant to be performed in the great outdoors. You will need a yoga mat, small outdoor traffic cones (I use my son's cone set from one of his car sets), and a resistance band (medium strength- heavy strength is recommended).
Here is a copy of a full body 30-minute outdoor circuit training class that I teach locally. Please feel free to use this workout template or just borrow the format and create your own fun and fast exercise routines.
The circuit is timed and needs to be completed 5 times to get a full 30-minute workout.
I also listed modifications, and pro tips so that you can tailor this workout to your personal needs.
If there is a modification that you need or would love to see included in the future, let me know at firstname.lastname@example.org
Now get out there and have some fun!
** Please consult your physician before engaging in new forms of physical exercise. Your safety is my priority.
Style: Total Body
Duration: 30 min
Rest: Between 3 & 4 (45s)
Equipment: Yoga Mat, Resistance Bands, Traffic Cones (small)
Kid Friendly: Yes
Station One: Warm Up - 1m (fast & controlled)
30s Butt Kicks
Station 2: Legs - 1m
Plie Squats (on toes) with resistance bands, pulse 2x, Explode Jump
Modification: Sumo Squat Planks (Resistance Bands, Jump optional)
Station 3: Butt- 1m
Cone Run: Set up cones in a square shape.
On each side of the square perform an exercise 1-4.
Station 4: Core- 1m
Bicycles:Lay on back with abs zipped up, lift legs into a tabletop, extend one leg out while hands are behind head twisting to the opposite side. Switch sides, quick movements.
Diastasis Recti Mod:
Side Plank. Place forearm on mat under shoulder perpendicular to the the the body. Place upper leg directly on top of lower leg and straighten knees and hips. Raise body upward by straightening waist so the body is ridged. Hold position.
Station 5: Arms-1m.
Pro tip: Be sure to push through your full range of motion
Resistance Band Bent Over Rows. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out. Bend slightly at the knees and forward at the hips. Maintain a zipped up core and flat back throughout.
Station 6: Group Pick- 30s + 30s
Spicy Ab & Butt Combo- 1.Bridge Single Leg Lift: start by laying on your back. Raise into a bridge position, zipping up your abs tight, and squeezing your glutes together. Lift one leg up in the air, and push up off of the other foot. 2. Clam Kick: Lay In side position with your head resting on your fist and forearm on the ground (mermaid position). Place knees together, then kick out one leg (repeat)
Plank Hip Taps- Start In plank position and lower one hip to the ground, return to plank position, and lower the other hip to the ground.
C. Mountain Climbers- Start in high plank and draw your right knee under your torso, keeping the toes off the ground. Return your right foot to starting position.
Switch legs and bring your left knee under your chest. Keep switching legs as if you're running in place.
Diastasis Recti Mod: Wall Sit Stand tall with your feet hip-width apart about 1.5 feet in front of a wall. Bend your knees and hips to squat down so your back is flat against the wall. Hold this position (a). From here, perform one core compression and then, while holding the first contraction, perform a second, feeling your stomach draw in closer to your spine (b). Pause, then relax the compressions (c). Perform one-two- to three-minute set 2-3 times per week.
Cool Down: Stretches (you pick)
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