Circuit Training

Circuit Training


Hi, my name is Jean VanCoevering, and I’m
a part time fitness instructor with Grand Valley State University at the Allendale campus. I’m going to be taking you through a circuit
training. An absolutely fabulous, wonderful circuit
training. I am going to show you different modifications
and levels of intensity so that everyone will be able to do it. Alright, we’re going to start with a warm
up. Several exercises here, 30 seconds each, and
what this is going to do is get your body prepared for the work out. So we’re going to start with our feet about
shoulder width apart, elbows stacked underneath your hips, and we take it down. 30 seconds, and just squat, that’s all you’re
doing Air Squats. No weights, warming up the legs. Pushing the hips back, you need that weight
pushed back in the heels of your feet, pushing it back. Almost there. Alright, we’re going right into Jumping Jacks. 30 seconds. If you want to take it down in intensity,
you can take it down here. You can go faster, or you can go slower. Just warm it up here, nice and easy, 30 seconds. Another 5 seconds. How are you doing? Alright, going back for Air Squats again,
this time we’re going to add a reach. Alright, so you’re going to squat, reach,
30 seconds. Again, same thing, you’re pushing your bottom
back, weight is in the heels of your feet, keep that chest lifted. As you go up on that reach go ahead and as
you go up go up on that toe a little bit. Hold it here. It was only 30 seconds. You’re going to step back for an Alternating
Lunge, alright? Just a right leg step back, take it out and
kick. Lunge deep, maybe add a little arm movement
in there. Just keep that heart rate moving a little
bit. See how we take it up a little bit with the
Jumping Jacks? Bring it down a little bit with that kick,
lunge, kick. Back knee is bent, taking off. Toe is in alignment with your knee, bend,
kick. Let’s go to the left side. Take it back, up. Find that balance. Go at your own speed. This is one, unless you have really good balance,
you wanna slow it down a little bit. Another 5 seconds. Alright, going back to Squats. We’re going to love our legs at the end of
this workout. Lots of warm up. So go ahead and take your hands right here
to your chest, drop those elbows, squat and torso rotation. Turn, torso rotation, and you’re up on that
toe. Squat, push it back. Push it back, keep going. Almost there, give me another 5 seconds here. 1 more. Alright. We’re going to go for Lateral Lunges here. This will conclude our warm up. So we’re going to alternate Lateral Lunge,
take a reach. You can start by just opening up the hip flexors,
putting your hand on your quads. Then when you feel warm, go ahead, step reach
in. You’re pushing that bottom back. Notice one leg is straight, one is bent. Now you’re feeling really happy, and you wanna
add a hop. This means you’re ready for it. Almost there. You got another 10 seconds here. Then that’s it, good job, that was the warm
up. Now, I’m going to explain to you how many
circuits are going to go. First thing I need is to go over the equipment
you’re going to need. You’re going to need a mat, absolutely get
a sweat towel, a bottle of water, different sized weights. So I have a set of 5 pound weights, that’s
your light weights. A set of 10 pound weights, your medium. Then I have one 15 pound weight. Now you’re going to go at your own level,
what ever that light, medium, heavy weight is for you. I’m going to demonstrate with these weights. If you don’t have weights at home, go into
that pantry and maybe find soup cans. The big 32 ounce tomato cans, whatever that
is, to use for weights. Just starting out, maybe you don’t use weights,
you just use body weight. Master the movement, and then come back with
some lighter weights so that you can really get into this workout and enjoy it. Alright, so we’re going to start out with
that heavy weight. Now we have three exercises here, 10 reps
each, and we’ll do three rounds. Grab that heavy weight, remember that Squat
with that Torso Rotation in the warm up? This is why I had you do that, because you’re
going to use it now with weights. You’re going to squat and turn. You have ten Squats, five rotations each side. Notice that toe going up. Then you’re going to set that weight down
and you’re going to go ahead and grab that light weight, both of them. You’re going to do a Reverse Fly and an “I”
raise. You’re going to bend over, try to hinge on
your waist, bend forward. You can step out a little bit so that your
feet are about hip distance apart. You’re going to take your arms straight down,
straight out. Keep that back flat. “I” raise, straight up. Remember 10 reps each round. You’re doing a set of 10. You know your limitations with and without
weights, maybe you try a couple rounds with weights, and one without if you start to get
a little fatigued. Pushing that weight back into the heels of
your feet, core is engaged, glutes are engaged. And you roll it up. Hold onto your light weights. Again any time you get too fatigued, do it
without the weights, or maybe go a little bit lighter. So you’re going to do a Rotator with an Overhead
Press. So you’re going to start here, notice your
wrist, elbows and shoulders are lined up. Take it straight up, up, down, right to here,
that’s one. Roll those shoulders back, shake it out. And then we start from the top, and we start
all over again, with that Torso Rotation. So you grab that heavy weight again, this
is round two. Keeping that weight close to the chest. Don’t throw it out, it stays right there. Doing that raise now, you can always use a
staggered stance if you need that balance. If you’re really advanced and you want to
take it up, you can go from here. So different modifications here. If you want to go advanced, you can take the
toe down to the floor or you can stay here where you’re a little bit more stable. Notice my arms are only coming to my shoulder
height. Palms are down, whether I’m doing a Lateral
with the “I” Raise, Chest Fly, to “I” Raise. Good job. Roll it back, shake it out. You know what’s next, more shoulders. Take it up for that Rotator. Pause, don’t just run through these. That’s why they’re light weights, shoulders
are a small muscle and they usually get fatigued because they assist in a lot of different
exercises. So you always want to remember to be kind
to your shoulders. Let me show you. Without the weights, and with the weights. You can still do it. You can lighten up, you can do whatever you
need to do. Stay strong if you start to get a little fatigued. That’s two rounds. Grab that heavy weight, feet are shoulder
width apart. Squat deep. Alright, light weight time. Chest Fly, “I” Raise. Now you want to remember you’re at your own
level here as far as your weight. Maybe you two two light rounds, and a heavier
round. It’s all your challenge. Good job, roll those shoulders back. Last one, you get a one minute break after
this, let’s earn it. Roll those shoulders back, take it down. Let’s take that one minute break. Okay, you’re back, round two. Three different exercises, same thing, 10
reps each, three rounds. We’re going to start with that medium weight. I’m going to start with the 10, if at any
time you need to go to a lighter weight, you can and I’ll help demonstrate that for you. Alright, we’re going to squat with an Alternating
Reach, you remember this from the work out. Lets go. Alright let me put that weight down. You’re going to go to your mat, and you’re
going to do a moving plank. You’re going to start right here on your forearms. Plank, take it up, and down. Now you’re going to try to stay level. Each plank is one, so it’s a total of five
moves. Anytime you want to add to this, add to it. Notice on my plank I kept my elbow and wrist
in alignment, my elbow and shoulder in alignment. You’re going to go ahead and grab that medium
weight again. You’re going to do 10 Bicep Curls with a Lunge. So let’s go ahead and step back on that right
toe, make sure it’s in alignment with your knees, drop that knee. Your arms are down, as you come up you’re
going to bicep curl. Step together, step back on that left toe. Yeah, we gotta do both side. Go ahead and set that weight down. Nice job, that’s three exercises, now we start
from the beginning with that squat and reach. Remember I told you, if medium is
too heavy, start with the light on that squat reach Feet are about shoulder width apart. Squat, reach. Rest that weight on the shoulders. Going into that Moving Plank. Start here, elbows right underneath the shoulders. Step it up. Medium weight, want to try that again? Lunge and Bicep Curl, step back on that toe
again, toes lined up at the knees. Drop, up. That’s two rounds, one more lets do it. You’re going to start again with that medium
weight if you can, or go ahead and go to that light weight. We’re going to do that squat reach again. Step it out, squat. It’s more important that you keep your alignment
and your posture, than your heavy weight. So if your heavier weight is causing you to
sort of step out of alignment and you can’t do the exercise just go down a little bit. Moving Plank. So maybe you’re a little fatigued right here,
maybe you wanna go out on the knees for that knee plank. You’re going to start here, and you’re going
to take it up. If that’s too easy for you, now you know you
can move between the two anytime you want. You want a wide base on the feet and keep
moving. Walk it up. One more exercise. Got to get that Lunge in there and Bicep Curl. Last one, step back on that right toe. You got a little cardio in here this work
out, a little strength. Best combination. Nice job, step together, step back. You get a one minute break so work it hard. Nice job, get a break, get some water, and
then lets get moving again. Alright, everybody ready for round three. This is going to be your medium weights. We’re going to start with some Renegade Rows. We’re going to give you a couple different
options here. Renegade Rows you’re going to go down into
a plank position, of course you can start here and on your knees and you’re just going
to pull back. Try to keep those hips level by each arm. The other way, you stand up on the toes. Five each arm, total of ten. Next you’re going to grab that light weight,
this is going to be a Lateral Raise, you’re going to alternate
between a Lateral and Frontal Raise. So right arm goes up, left arm comes center. Just to the shoulder height. Keep those wrists straight. Arms do not come past the shoulders. Then alternate. Set of ten. Good job, roll those shoulders back. You’re going to do a Lateral Lunge with a
Curtsy. This you can do without weights, or you can
grab either your medium or heavy. The main thing is I want you to make sure
you have balance. Step off to the right for a Lateral Lunge,
try not to hold it here unless you need balance Here same foot for curtsy. Lateral Lunge, Curtsy Shake it out, now we gotta do the other side. Again if you want to use a weight, either
light or medium, you just hold it here. Step out for that Lateral Lunge, take it back
for the Curtsy. If you need your arms for balance, you can
use your arms. Notice one leg is straight, one is bent, push
that bottom, back it down. That’s three exercises, two more rounds. Alright, we’re going to start with that Renegade
Row. Again, five on each arm. Those are amazing for your core. Try to get those in, as many as you can. Let’s go. If your shoulders get a little fatigued, do
a little soft bend in the elbow, maybe you don’t come up as high, but you finish it. What’s next, do you remember? That Lateral Lunge and Curtsy. Plant that left foot, let’s go, step out right. Master move, then add weights. Try to get down low, then add the weight. This is food for your body. Best thing you can do to repay your body for some
hard work Other side, lets go. You’re slowing it down, find that balance. Step back for that Curtsy. You just completed two rounds, one more to
go. Let’s move back to that Renegade Row. Again, find where you need to be. Either knees or toes. Try not to have your bottom in the air. You want to take it out for a Plank, so you
have your core engaged. Otherwise, let’s take it up let’s move. Take your time, it’s not a race. Nice job, walk it up. Grab the light weights, for that split raise. It’s getting hard, I’m sweating, you should
be too. Let’s go. Roll those shoulders back, alright you’re
almost done. Lateral Lunge, and then we’re done. Plant that left foot, and step out right. If you’re feeling really confident go ahead
and add that weight. Stay in alignment, keep that balance. Do the work, then add the weight. Good job, now let’s do that other side now. Time for that one minute break, you got one
more set coming up. Alright, looks like you’re ready for that
last circuit, last round, round four. Split Jumps, Forearm Plank Body Saw, and then
some Planks with knee to elbow, we’re going to really get that heart rate up and get moving
here. Alright, so go ahead and step back from that
right toe into a Lunge. This is a Split Jump. Then you’re going to go over to your mat,
down into a forearm plank position. You can go here, but again arms are lined
up here with shoulders. You’re going to roll forward and back. Keep that body straight, your bottom isn’t
in the air. Take a deep breath, your heart rate actually
goes up on that. The core should be burning by the end of these
work outs. Lots of core work out in these last three
exercises. You’re going up on your hands, again align
those wrists up with your elbows and shoulders. Take that right knee to the right elbow, extend
it out, right knee to left elbow, extend it out. Other side. Left knee to left, left to right, extend it
out. Plank Jack. Try not to have that bottom in the air, get
it down. Add an extra Plank Jack if you want to. Split Jump time, get back on that right toe. Let’s go. You can step back. Different intensity there. Now you’re going to that body saw. Again, bigger base of support here, feet are
a little wider for a bigger base. Or you can go right to here and row forward. Take a breath, remember the knee to the elbow. Alright, one more round, are you ready? Alright step back on that right toe. Let’s go. That forearm body saw. Nice job. You’re going up into that plank now, last
round. Here’s the other version. You just did it! Now we’re going to move into some core and
some stretching. Alright we’re ready for core, I hope you had
a chance to grab some water and get down on that mat. Let’s get ready to go. We’re going through some quick core workouts,
you can always double up on the core exercises. So I’m just going to go through three exercises
with you, and if you want to do more than one round, by all means go right ahead. We’re going to start with Sit Ups. I’m going
to have you come all the way up on the Sit Up Your hands are behind your head, now I want
you to be careful not to pull at your neck. That’s not what it’s about you need to engage
these core muscles. Your abdominal muscles, lower back, glutes. Take a deep breath, press that back onto the
mat. Alright you can start with a slight bend,
or with your legs straight. When you come up, come all the way up just
like that and rotate. Notice I’m not pulling on my neck, my core
is actually doing the work. You only got 10 sit ups, you’re going to reach
5 times, so feel free to do as many rounds as you like. Let’s go take it up. Give me that torso rotation. Next thing I want you to do is roll over onto
your right side for a side plank. Elbow again is stacked underneath your shoulder
and you’re going to take it up for a side plank. If you can not go up on both feet, you can
go up on here and use your hand as a kick stand and take it
up. 30 second hold. Let’s go take it up. Squeeze those glutes, engage that core. Lift those glutes, hold it up here strong. It’s all up to you this is your intensity. Go ahead and roll over to the other side. We’re going to do the same thing on that side. Grab your breath, exhale slowly. If you get fatigued go ahead come down, take
a deep breath, and take it right back up. This is your work out, you put the work in. One more exercise for you. This is a reverse crunch, just 10 of them. We’re gonna have different levels of intensity
here. So a reverse crunch, I’m going to have you
go ahead and just a little slight bend in the knee soften the knees a little bit. You’re going to push up with your heels, bring
it down. You’re going to push those heels towards the
ceiling. You got 10 of them thats it. If you need to come down here and just do
little rocks up you can do it this way. slowly roll down, nice job. This is where you get to relax and stretch. You’re going to reach long over your head. Extend those legs. and just relax. Let your feet fall to the side. Go ahead pull those knees up. Grab your knees, this is giving yourself a
big hug. You’re stretching that spine and lower back. Pull your knees in. Keep that head flat on the mat. Breathe. Leave you legs here at table top position,
take your arms out to the side and slowly go as far as you can to the right first. Try to keep that left shoulder blade on the
mat. Look straight forward and relaxing that neck,
keeping that head on the mat. Take a deep breath, as you exhale slowly roll
to center and roll to the other side. Right shoulder blade, you’re pressing it down
towards the mat. Head is relaxed on the mat. Neck is relaxed. Stretching the spine and the back. Roll to center, plant those feet on the mat. Keep your arms straight out. Press the hips up, squeeze the glutes. Take your hands up, or leave them at your
side. Squeeze your glutes and slowly roll down. Take that right ankle cross it over that left
knee. Then you’re going to roll up and reach in
there and grab that leg. Then roll back. Relax that neck and head and pull that left
knee in. Simultaneously use your elbow to push that
right knee out a little bit. Help opening up a little bit more intense
stretch in those hip flexors. You wanna hold these stretches about twenty
seconds. Feel free to do a couple rounds of these stretches. Maybe more than once a day. Switch it out. Take a deep breath, inhale. Everytime you exhale pull in a little bit
closer. You should feel the muscles stretch. Slowly release. Extend those legs out. Extend your arms up, and slowly roll up. Reach down, grab your ankles or toes. Roll forward, stretch that back again. A little bit more of an intense stretch. Push it up and go ahead and roll it around. Onto your knees. I want you to keep that left knee on the floor
foot flat, don’t curl that toe. You’re going to take that right foot out into
a stretch. We’re going to open up those hip flexors. Lean a little bit to open up this flexor side. You should feel that stretch there. Go ahead and take that left arm out straight
up. A little bit more of an advanced stretch,
especially if you run. This right heel, go ahead and turn it out
just a little bit as you lean forward. Reach that left arm, lateral reach over to
the right side. Just lean into that stretch. Get that deep hip flexor. trying to get those sore muscles stretched
a little bit. Go ahead and push that back. Let’s switch sides. We’re almost done here. Again, foot is flat. You’re going to push forward. Put your hand here for balance. Take it out to the side. Left heel, you can turn it out a little bit
if you want a little bit more intensity. Take it back, push back, for a child’s pose. Open your knee, sit back into your heels,
and I’m going to have you walk forward on your hands. You’re going to feel a stretch in your shoulders
into that upper back. Take that right arm, loop it through underneath
that left arm. Lean into that right shoulder. Take that left arm, loop it in underneath
your right. Lean into that left shoulder. Push it back, push it up, curl those toes. Pushing that bottom, pushing those heels. Start walking your hands to your feet. Step out wide, cross those elbows forward. Now you’ll feel a stretch in those ham strings. Take a deep breath. As you exhale, push those elbows closer to
the floor. Go ahead put your fingertips to the floor,
walk your feet together. Round up that back, and slowly roll up. Extend your arms up, reach towards the ceiling. Elongate that spine. Relax those shoulders. Bring it back, press it back. Bring it down nice and slow. Roll those shoulders back. Shake it out. Hope you enjoyed your circuit training today,
again feel free to go through some of these rounds perfect the movements, add more weights
and just totally advance on your own level. Thank you for watching.