Week 7 Circuit Workout – no equipment needed | Blissful and Fit
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Week 7 Circuit Workout – no equipment needed

This week’s workout only requires your body! We are going to do a timed based circuit instead of rep based because I think that works best for bodyweight only interval training. Your goal is to push yourself as hard as you can during the “on” portion of the exercise using excellent form.

For beginners start with 30 seconds on doing the exercise, with a 10 second break (or more if needed), which is basically enough time for you to catch your breath and get ready for the next exercise. Intermediate try 40 seconds on and advanced try 50 seconds on and maybe lengthen the break to 15/20 seconds. It’s easiest to do this style of workout with an interval timer. Many can be found for free on your smartphone. I use one called Seconds and use the “HIIT” timer.

Try for at least 4 rounds of this HIIT workout! In today’s video I do one round with you of the circuit. Someone asked me to do the full workouts with you but I don’t do that for two reasons. First, my training at the moment is different than the circuit trainings I’m posting on my blog. I’m doing CrossFit and lifting heavy and doing yoga. Second, it takes quite a bit of time to film, edit, upload, and get these posts all ready for you so I don’t have time to film the whole workout. It’s just me most times filming myself with a camera on a tripod. Ideally if I was to do the full workout I would need someone filming me to change the camera angles to match the exercise. I’m a one woman show over here!

Why circuit training? Particularly for fat-loss training in a circuit manner can be helpful because it keeps you moving and your heart rate up. Circuit training is moving through a set of exercises, one exercise to the next, with no or minimal rest between exercises then taking a 1 to 2 minute rest at the end of the completed circuit. Then you repeat for a number of rounds.

Week 7 Circuit Workout – Legs and Abs!
8 exercises – time based

1. Hip Bridge March
2. Alternating Reverse Lunges
3. Crab Toe Taps
4. Swimmers
5. Scissor Kicks – up and down
6. Lateral Lunge with One Leg Touchdown – Right side
7. Lateral Lunge with One Leg Touchdown – Left side
8. Bicycle Crunch

If you try the workout let us know how it went in the comments!

Find Week 1 Circuit Workout here!
Find Week 2 Circuit Workout here!
Find Week 3 Circuit Workout here!
Find Week 4 Circuit Workout here!
Find Week 5 Circuit Workout here!
Find Week 6 Circuit Workout here!

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Posted in Fitness, Videos, Workouts on 02/20/2015 10:28 am
 

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