This week I have been battling a cold and started going stir crazy from the feeling of being so unproductive. Finally, yesterday I loaded up on cold medicine and spent the afternoon and evening pumping my body full of water. Luckily, this morning I woke up with only the mildest of sniffles, but my energy still hadn’t returned. This was a huge bummer since I was planning to go to the gym and work chest, shoulders, and triceps. For a solid 20 minutes after I woke up I was having the internal debate of whether I should just get up and get to the gym or if I should just get to school and get caught up on my school work. On one hand, I knew that if I go to the gym, I risk making my cold worse and completely depleting my energy, but on the other hand I knew that if I didn’t get some sort of workout in, I would be to fidgety and not get anything productive done. My solution to this: 30min of circuit training in my living room. This is the perfect solution if you don’t have time to go to the gym or go for a run. It’s also super inexpensive since all you really need is to be in somewhat comfortable clothes.
What is circuit training? – It is a series of aerobic exercises performed in sequence. The completion of an entire sequence is one circuit. At the end of one circuit, a new circuit begins. Basically, pick no more than 8 complex exercises (ones that target more than one muscle). Do those 8 exercises in sequence and then repeat as many times as possible. The goal is to take as little rest as possible. Just keep going. You can do these exercises with or without added weights. Personally, I prefer to do it without weights. As for rep count, for everyone it is different, I like to stick to less than 10 (I’m usually somewhere around 6). The goal is to keep your rep count as consistent as possible for each circuit while also completing as many circuits as possible.
Alright, so what does a circuit look like? – Well, as I said, you can pick as many complex exercises as you like and you can choose to train one muscle group or do full body. This morning I decided to do full body since I haven’t hit the gym since Friday.
Here’s what my workout looked like this morning:
- Squat Jumps: Drop down into the squat position and then jump up, landing back down in the squat position
- Push Up to Side Plank: Do a full push-up, when you extend your arms, reach one hand off the ground and go into the side plank position. Alternate sides each time
- Walking Lunges with Ab Twist: Between each lunch do an ab twist from each side. If you have something like a medicine ball or textbook this is a perfect weight to add.
- Burpees: Do a pushup and then jump up in a streamline position.
- Glute Bridge to Sit Up: Lie flat on your back with your knees bent and feet on the floor. Squeeze your glutes to raise your butt off the ground, when you lower your butt back to the ground, do a situp. Repeat.
- Tricep Dips with Leg Kicks: Find a sturdy chair or other firm surface that can hold your weight, use this to do your tricep dips. When you are at the bottom of the dip lift each leg off the ground twice.