Simpler circuits: 2 routines offer strength, cardio and flexibility - Off Duty, Military Health and Fitness - Navy Times

Simpler circuits: 2 routines offer strength, cardio and flexibility

We make training routines too complicated. We try intricate movements focusing on a specific quarter-inch of muscle. We forget that a back-to-basics approach does not have to separate cardio and strength training.

Designing and executing a circuit workout is a great way to get cardio, strength and even flexibility all rolled into one.

I recently attended a circuit class designed by Sarah Venturini, one of the trainers I work with. She had a perfect mix of intensity, large-muscle focus to get the heart rate going and rest between rounds. Equipment was an 8- to 12-pound medicine ball, a set of dumbbells — which can be replaced by a tube or band — and your own body.

Warm-up

Six to eight minutes doing any series of exercises (at body weight).

Circuit 1

Three rounds of 30 seconds each. No rest between exercises, one minute of rest between rounds.

Full squats with medicine ball:

• Basic: Keep medicine ball at chest level.

• Progression: As you come up out of the squat, toss the ball in the air and catch it before you start the next squat.

In-place lunges with medicine ball.

• Basic: Perform in-place lunges.

• Progression: Perform jump lunges (change the forward foot as you are in the air).

Offset push-ups: One hand is on the medicine ball and one hand is on the floor:

• Basic: Do a push-up and roll the ball to your other hand while in the up position.

• Progression: Do a push-up with your right hand on the ball, and dynamically push your torso up and over the ball so you land with your left hand on the ball. Make sure to apply the force vertically so the ball doesn’t roll away.

Circuit 2

Three rounds of 30 seconds per exercise. No rest between exercises, one minute between rounds:

Squat jumps:

• Basic: Do a squat, but instead of coming up and staying on your feet, jump. As you land, transition back into a squat.

• Progression: Hold a medicine ball at chest level.

Bent-over rows with dumbbells or tubes/bands.

• Basic: Keep your back neutral and try to pinch your shoulder blades together at the top of the repetition:

• Progression: With your hands on the dumbbell bars, do a push-up. While in push-up position, do a single-arm row (raise dumbbell to your armpit), keeping your body level and straight.

Squats:

Three reps of 20 seconds, 10 seconds in the down position.