This week I gave the group another Level 4 workout. From now, till the end, our goal is to keep things intense with circuit training, and also to keep teaching them new exercises to put into their routines.
The key with Level 4 circuit training is to mix it up day-to-day by changing the different exercises. This keeps your body from getting too used to things, which means it’s always going to be challenging, so you’ll burn lots of calories. That means you’ll keep losing weight! It also keeps it fresh, which helps keep your interest.
When you do circuit training, you want to have exercises that will hit your entire body. This means you’re going to target your pushing muscles (Chest, Shoulders, Triceps), pulling muscles (Back & Biceps), lower body (Hips & Legs), and also your abs or core.
It can be as simple as doing one exercise from each group, or doing a longer circuit with 2 or more exercises that hit each area. You want to arrange things so each area gets worked, then rests while you hit a different area. This way, you move from one exercise to the next, without needing an actual break, and that’s what keeps the intensity high.
Last week, they did an 8 station circuit that was made up of Wall Ball (Squat thrusters), the Rower, Battle Ropes, Leg Raises, Pull-ups, Deadlift Sumo Hi-Pulls, the Exercise Bike, and Assorted Ab exercises with a ball.
This week’s circuit used some more new movements for the group: Box Jumps, Mountain Climbers, Single Arm Kettlebell Swings (switching arms), Dynamax Ball Smack Downs, BOSU Ballistic Push-ups, Pilate Crunches, and Burpees!
They did each station for 45-50 seconds, with 10-15 seconds to move and get ready for the next station. There were 7 stations, done 3 times by the Biggest Losers, for a total of 21 minutes. The 5:30 group did 4 rounds totaling 28 minutes.
1. Box Jumps (lower body) – jump on and off a box for 45-50 seconds. We use an aerobics step with several risers. The better shape you’re in, the more risers.
2. Mountain Climbers (entire body) – in a push-up position, bring your knees up alternating L-R as fast as you can for 45-50 seconds.
3. Single Arm Kettlebell Swings (shoulders, biceps, hips, core) – in a slight crouch, using a fairly light kettlebell, swing it up until it’s horizontal to the ground with one arm, lower it down, bouncing off one leg, and then switch arms on the way back up. Repeat for 45-50 seconds.
4. Dynamax Ball Smack Downs (upper back, core) – holding a 10 lb soft medicine ball, reach up overhead, slightly raise up off your heels and then bring the ball down violently, letting go of it so it smacks the mat! If you’re in great shape, use a heavier Dynamax ball. Do it for 45-50 seconds (which is much harder than it sounds).
5. BOSU Ballistic Push-ups (chest, shoulders, triceps) – using a BOSU trainer, do a pushup with your L hand is on the BOSU, and your R hand on the floor. Following the push-up, explosively transition yourself so that your R hand is now on the BOSU, and your L hand is on the other side on the floor. Continue for 45-50 seconds. In every other set, flip the BOSU over and do the pushups with your hands on the handles.
6. Pilate Crunches (core) – lay on the mat on your back with your legs straight and arms in front of you. Bring your knees up to your chest while lifting your shoulders off the mat and reaching toward your toes. Repeat for 45-50 seconds.
7. Burpees (entire body) – from a standing position, bend your knees, reach down and drop into a pushup position. Do a pushup before hopping back to your feet and doing a small jump while reaching over your head with your arms. Repeat for 45-50 seconds.
This week’s Biggest Loser was Jackie Landsaw, who lost 1.4% of her body weight and 2.4 lbs. Jeremy Whitaker was second, losing 1.2% and 2.6 lbs. Nicole Shaughnessy placed third, losing about 1.0% and 1.2 lbs.
Feel free to contact me through Facebook at https://www.facebook.com/tomdolanfitness if you have any questions or comments.
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