Summertime Circuit Training

159302282Now that the weather is consistently above 70 degrees and the sun is shining most summer days, are you dreading your usual gym routine? Why not take your workout outside? It’s easy! You can mix up your workout by running, walking, weight training or circuit training.

It is the perfect time of the year to grab your sneakers, lace them up and get outside. Whether you go on a long stroll around town, play pickup basketball at your local park or make up your own workout routine outside by cycling, swimming or rollerblading, you can take advantage of the beautiful weather that the summer season offers.

One of my favorite workouts in the summer is circuit training. It is an activity that can be done anywhere with whatever equipment is easily accessible. Circuit training is typically defined as a combination of high intensity aerobics offset with resistance training exercises. Circuit training is a guaranteed workout that you will never get bored with because it can easily be altered and is so fast paced you maintain interest and focus. This accelerated workout emphasizes burning fat at a faster rate and constantly challenging new muscles for overall body fitness. Join with a friend and keep it fun!

This is one of my favorite outdoor circuit workouts!

Warm Up: 15-20 minutes jog

Resistance Work 1:

Push Ups – 20 per set, 1 set per circuit, 4 total

Body Weight Calf Raises – 20 on each leg per set, 1 set per circuit, 4 total

Squats – 20 per set, 1 per circuit, 4 total

 

Cardio 1:

Side Shuffle Runs – 1 minute

Backwards Jog – 1 minute

Forward Jog – 30 seconds

Sprint – 30 seconds

Mountain Climbers – 1 minute


Resistance Work 2:

Step Ups Alternating Legs – 20 on each leg per set, 1 set per circuit, 4 total

Triceps Dips – 20 per set, 1 per circuit, 4 total

Incline Push Ups – 20 per set, 1 per circuit, 4 total


Cardio 2:

Repeat above.


Resistance Work 3:

Walking Lunges – 20 on each leg per set, 1 per circuit, 4 total

Crunches – 35 per set, 1 per circuit, 4 total

Alternating T Push Ups – 35 seconds, 1 per circuit, 4 total


Cool Down: 15- 20 minute jog

 

Tess Zasuwa | Health Solution Intern
tess.zasuwa@kapnick.com