What a summer! Beaches, pool parties, vacations, barbeques and…exercise? If you took a vacation from your health and fitness this summer, or maybe even longer, don’t try to pick up where you left off. Ease into it, and in a few weeks you’ll be right back in the saddle again.
This 20 minute workout is designed to get you results and keep you on track for the first couple of weeks…without overwhelming your schedule or your body. Just enough so you feel more fit and energized each day.
Three to five days a week, for the next three weeks, you will alternate between the following CARDIO and FULL BODY RESISTANCE CIRCUIT each day. Example: Cardio on Day 1, Weights on Day 2, Cardio on Day 3…and so on.
CARDIO
HILLS on the TREADMILL, AEROBICS TRAINER on the ELLIPTICAL or INTERVALS on the STAIR/STEP MILL
Duration = 20 Minutes.
Adjust your levels to your personal fitness goals. Use the talk test. If you can talk, but you would rather save your oxygen to breath for your workout, you found the right level for you.
For more about these cardio programs, or an introductory tutorial about how to use CARDIO equipment, check out these articles:
3 Fat Shedding Cardio Machine Programs You Need to Use
How to use the 4 Most Popular Cardio Machines
RESISTANCE/WEIGHT MACHINES FULL BODY CIRCUIT
Duration = 20 Minutes.
Do the following circuit 3 times in a row. Do each exercises for approximately 30 seconds (or 15 repetitions at slow to moderate, controlled, pace for each rep). You will get to rest for about 30 seconds as you move from one exercise to the next and adjust each machine, and you will have a full minute of rest after you complete the entire FULL BODY CIRCUIT. This means you will do one set of BACK, then go to the next muscle group, which is TRICEPS, then SHOULDERS, and so on until you complete the last exercise of the circuit, which is BICEPS. You will then REST for 1 MINUTE, and repeat the circuit TWO MORE TIMES, once again beginning the circuit with a BACK exercise.
You will only be using weight training machines for this FULL BODY CIRCUIT. See below for examples, and details.
TOP TIP: Before doing this circuit for the first time, review the sequence, and plan out the machines, exercises and route you will use. Avoid waiting for a machine if the one you want is available and have a backup exercise ready for each muscle group. Multiple examples are provided below.
Back – You can use any machine for this muscle group. Perform the exercise for 30 seconds (15 reps), and spend no more than 30 seconds getting to your next exercise machine: triceps.
Weight Machines 101 – Back Machines
Triceps – You can use any machine for this muscle group. Perform the exercise for 30 seconds (15 reps), and spend no more than 30 seconds getting to your next exercise machine: shoulders.
Weight Machines 101 – Arm Machines – Triceps
Shoulders – You can use any machine for this muscle group. Perform the exercise for 30 seconds (15 reps), and spend no more than 30 seconds getting to your next exercise machine: legs.
Weight Machines 101 – SHOULDERS
Legs – You can use any machine for this muscle group. Perform the exercise for 30 seconds (15 reps), and spend no more than 30 seconds getting to your next exercise machine: chest.
Weight Machines 101 – Leg Machines – (Part 1)
Weight Machines 101 – Leg Machines – Complete Leg Exercises – (Part 2)
Chest – You can use any machine for this muscle group. Perform the exercise for 30 seconds (15 reps), and spend no more than 30 seconds getting to your next exercise machine: biceps.
Weight Machines 101 – Chest Machines
Biceps – You can use any machine for this muscle group. Perform the exercise for 30 seconds (15 reps). Congratulations you get to rest.
Weight Machines 101 – Arm Machines – Biceps
Rest 1 minute….then, start again at the top with “Back.”
Are you wondering what you should do after three weeks?
Don’t worry, we will keep you progressing through fall and right on into winter with our “Get Back in the Gym” progressive workout series!
For more great TOP TIPS be sure to come back every week and follow LIVING HEALTHY. To learn how, CLICK HERE.