5 Circuit Training Exercises to Get Fit and Stay Fit

If you’re trying to build the body you want then circuit training may be the exercise routine you need to accomplish your goal. These five exercises are part of a complete circuit training program so you can get a feel for the workouts involved and can sample the results. As you progress through a circuit training program, you’ll quickly see the change in your body—heading toward the body you want.

Squats 15-20 reps

Stand with your feet shoulder width apart, but keep your back straight. You can use a straight bar with weights on it and place it on your shoulders right below your neck. You can also use dumbbells—hold one in each hand. Keeping your back straight, lower your body while keeping your thighs parallel to floor. Make sure that your knees do not extend out in front of your ankles during the squat. Using the muscles in your thighs and buttocks, push yourself back up to the standing position and repeat.

Bench press 15-20 reps

Lay face-up on a flat weight bench. Place your feet flat on the floor. Place you hands on the barbell with a wide grip and push the bar up until it comes off the rack. Bring the bar over your chest, keeping your arms slightly bent (not locked), hold the bar steady and then lower it your chest. Keeping your body still, lower the bar to about one inch from your chest and then squeeze your chest together to push the bar back up. Do not bounce or jerk your body, but rather control the movement of the bar.

Bent over barbell rows 15-20 reps

Stand straight with your feet shoulder-width apart. Bending slightly at your knees and waist, place your hands in a wide grip—slightly wider than shoulder width—so your palms are facing toward you. For safety, wrap your thumb around the bottom of the bar. Make sure as you’re bent at the waist that your torso is almost parallel to the floor. This should allow the bar to hang at arm’s length (without completely locking your arms) and at shin level. Keep your abs and chest engaged and put a slight arch in your back. Without moving your torso, pull the bar in an upward motion toward your abs. Keep your elbows as high as possible. Hold the bar for one-count, then squeeze your back muscles as you lower the bar to hanging position slowly and controlled.

Seated dumbbell shoulder press 15-20 reps

Grasp a dumbbell in each hand. Start with your elbows slightly bent so that you’re holding the barbells at about shoulder level. Using your shoulder muscles, push your arms up and slightly inward, so the two dumbbells meet in the air. In a controlled motion, lower your arms and pull outward bringing the dumbbells back into start position.

Bicep barbell curls 15-20 reps

Start by standing with your feet shoulder-width apart. Bend over and pick up the barbell by placing your hands with an underhand grip about shoulder-width apart. Keeping your back straight, stand with your shoulders squared and let the bar hang down at arm’s length in front of you so that your arms, shoulders and hands are in a straight line. Curl the bar up toward your chest, but be sure to keep your back straight and your arms moving with a controlled motion. Make sure that your elbows stay in place close to your sides. As you bring the weight up as high as you can to your chest, squeeze your biceps. Lower the weight slowly and in a controlled motion, using resistance until you return the barbell to starting position.

Personal Training Online

The Internet and digital and phone cameras have changed the landscape of personal training. No longer do you have to be face-to-face with your trainer to accomplish your goals. Scanning copies of your workout and food journal and sending over digital pictures of your progress to your online trainer is much easier than treking to gym two to three times a week. Even programs such as Weight Watchers have taken advantage of the Internet by creating online support group programs, where no live meetings or weigh-ins are required.

To date, studies show that there aren’t any outcome differences between face-to-face personal training and online personal training. You can attend online or phone sessions with your trainer and the same body fitness and health goals can be accomplished either way. One major benefit to online personal training is that you are not bound geographically, so you aren’t limited to choosing personal trainers in your area. Second, you don’t have to leave the comfort of your home to interact with your personal trainer. If it comes down to setting up a webcam in the area where you work out while your personal trainer guides you over the Internet, then it doesn’t require you to make a trip to the gym and allows you to work in a private and comfortable environment. Nutrition charts, training schedules and guidelines are available online for you and the trainer to see and use as well so you have everything at your fingertips.

Online personal training is an option that you should at least consider as one of your personal training options. With all of the benefits it can offer you, the benefits reach beyond face-to-face personal training.

Losing Weight with Interval Training

Interval training is all about working out or training by alternating high intensity exercises with low intensity exercises. Interval training provides the same benefits as a 30-minute aerobic routine, which has a high enough intensity to strengthen your heart while also providing long-term fat burning. Interval training is a highly effective way to lose weight and keep the weight off.

For example, run as fast as you can for one full minute, either on the treadmill or outside. Follow this one-minute run by two minutes of walking. When the two minutes is up, run again as fast as you for one minute and then walk again for another two minutes. Continue this routine for a full 30-minute session.

Benefits of Interval Training

* Makes legs stronger
* Builds more muscle mass
* Burns more fat
* Provides cardio-vascular training for a stronger heart
* Helps to prevent heart disease
* Improves circulation