Circuit Training 101 for Moms
Have you heard of Circuit Training yet?
If not, then you are missing out on a whole new way of exercising that optimizes your time, abilities, and packs a punch, which leaves you feeling like a million bucks after completing this style of workout.
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 believe that Circuit Training is the perfect style of workout for busy moms who need to get big results in a little amount of time. This style of training also allows you to get creative with the types of exercise that you are doing on a regular basis.
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 type of exercise can be done in a large or small class setting, or solo. As far where you can workout, the options are limitless. Create a class for your living room, gym, or outdoors.
Here is a copy of a full body 30 minute 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: Resistance Bands & Dumbells 3-5lbs (heavier if preferred)
Station One: Warm Up - 1m (fast & controlled)
30s High Knees
Station 2: Legs - 1m
Start standing, with resistance band at your shins/ankles, move into full plank position lift up right leg, then lift up left leg while in plank pushing into the resistance band a total of 4 times. Crawl forward, stand up and do 2 sumo squat with explosion jumps
Modification: Sumo Squats with resistance bands, no jump
Carpal Tunnel Modification: Take Planks on forearms, and crawl forward using fists
Station 3: Butt- (30s + 30s)
Curtsy Lunges, How to do it: Stand with your feet hips-width apart and your hands pressed together at chest level. Keeping your hips square, step your left leg diagonally behind you and bend both knees at a 90-degree angle, keeping the knees behind the toes. Pause, then press into your right heel to return to standing position as you extend your left leg into a side kick. That's one rep.
Station 4: Core- 1m
Rock the Boat.
Start in boat pose, balancing on tailbone with feet in the air, knees bent and shins parallel to the floor. Hold a single dumbbell horizontally with both hands in front of chest.
Engage core to twist torso to the right, lowering dumbbell toward the right hip. Repeat on the left side.
Only moving the upper body, and tucked in tight
Resist the urge to tilt hips side to side. Only the upper body should move.
Modification: Lower feed to the ground, if having feet up becomes to intense
Diastasis Recti Modification :
How to: Lying on your back on the floor, plant your left foot on the ground, knee bent and right leg straight out in front of you. Place your hands slightly behind you (a). Inhale, then, with your right foot turned slightly outward, exhale and lift your leg up toward the ceiling, keeping your knee straight. Think about pulling your belly button in and up toward your spine for that core compression (b). Repeat for 20 reps, then switch sides. Perform two sets.
Station 5: Arms - 1m
OVERHEAD DOUBLE PUNCH
Start with feet wider than hip-width apart, holding a 3-pound dumbbell in each hand, elbows bent out to sides (A). Extend arms straight overhead, punching with power (B). Return to start and repeat. Do 30 reps.
Pro tip: Be sure to push through your full range of motion.
Station 6: Group Pick- 1m
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.
Butt Kicks- Stand with feet hip-distance apart.
Kick your left heel to your left glute.
Set your foot back down and repeat with your right foot. Continue alternating quickly for 45 seconds.
C. Group Wall Sit with Resistance Bands
Diastasis Recti Modification:
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.