What is your fitness goal this year?

More strength and core training?

More cardio?

Engage in a Spinning program?

Participate in Cross Fit?

Or, just join a gym?

Regardless of your goal, try this mixed exercise circuit!

For fitness beginners, it will give you an idea of your likes, dislikes, and overall fitness level  –  What are your preferred exercises at the gym?

Warm-Up

Self-Myofascial Release (SMR, or Foam Rolling):

• Gastrocnemius, Tensor Fascia Latae (TFL), Latissimus Dorsi
• 1 set; 30 sec. hold for each muscle group

Dynamic Stretches:

• Multiplanar Lunge – 1 set; 10 reps.
• Push-Up with Rotation – 1 set; 10 reps.
• Prisoner Squat – 1 set; 10 reps.

Cardio:

• Your choice – Treadmill, Elliptical, Stairclimber, Recumbent Bike, or Erg
• 1 set; 5 min.

Core/Balance/Plyometric

Single-Leg Balance and Reach:

• 2 sets; 8 reps.; slow tempo
• Progression:  Stand on foam pad or BOSU

Floor Prone Cobra (“Supermans”):

• 2 sets; 10 reps.; hold for 1 – 2 sec.
• Regression:  Perform exercise in quadruped position
• Progression:  Perform exercise on Swiss ball

Single-Leg Medicine Ball Throw and Catch:

• 2 sets; 10 reps.; fast tempo
• Regression:  Perform exercise on two feet
• Progression:  Stand on foam pad or BOSU, increase velocity of ball, or change direction of ball

Box Jumps:

• 2 sets; 10 reps.; fast tempo
• Regression:  Lower box height
• Progression:  Raise box height

Resistance

Side Lunge to Two-Arm Dumbbell Overhead Press:

• 2 sets; 10 reps.; 2/0/2 tempo
• Regression:  Reduce dumbbell load
• Progression:  Increase dumbbell load

Step-Up to Balance with Dumbbells:

• 2 sets; 10 reps.; 2/0/2 tempo
• Regression:  Reduce or omit dumbbell load, and/or decrease step height
• Progression:  Increase dumbbell load, and/or raise step height

Lunge Jumps:

• 2 sets; 10 reps.; fast tempo
• Progression:  Increase speed or add light weight (eg. hold dumbbell in each hand or medicine ball in front of torso)

Two-Arm Dumbbell Chest Press:

• 2 sets; 10 reps.; 2/0/2 tempo
• Regression:  Reduce dumbbell load
• Progression:  Increase dumbbell load or perform exercise on Swiss ball

Cool-Down

Self-Myofasical Release (SMR, or Foam Rolling):

• Gastrocnemius, Tensor Fascia Latae (TFL), Latissimus Dorsi
• 1 set; 30 sec. hold for each muscle group

Static Stretching:

• Gastrocnemius, Hip Flexors, Latissimus Dorsi
• 1 set; 30 sec. hold for each muscle group

 

 

 

Reference:

NASM Blog. (2014). “Mixed Phase Winter Sports Circuit.” Posted on February 9, 2014. doi:  http://blog.nasm.org/winter-sports/mixed-phase-winter-sports-circuit/ Accessed on February 11, 2014.