Trainer's Challenge, A Good Workout!

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dsjohndrow
dsjohndrow Posts: 1,820 Member
in Fitness and Exercise
I took a cardio class at the YMCA. Each week we do the following as a timed exercise. A year ago I couldn't complete it. Yesterday I did it in 3:54 seconds - after I ran a mile warm up. Lots of folks ask for advice, or are concerned that they don't' have money for the gym or home training equipment. Well, if you are like me, you have plenty of weight floating around which you can use to your advantage.

30 jumping jacks
5 pushups
25 high knees
7 burpees
10 crunches
7 squats
5 pushups
10 crunches
5 pushups
7 squats
30 jumping jacks
5 pushups
25 high knees

Do that three times, and you have a good basic workout that you can do once a week.

Do you have something similar? I am hoping to find 2 more so I can keep it mixed up.
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Replies

  • jdhosier
    jdhosier Posts: 315 Member
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    Great circuit. I need to have a trainer yelling at me for an hour to get a good curcuit. :-)
  • hauer01
    hauer01 Posts: 523 Member
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    Thank you so much for sharing. I having been trying to figure out a workout that I could do at home besides the straight cardo that I have been doing. I had no idea where to start.

    I am new to this whole fitness idea. Not that I was a sloth that didn't do anything, I just never took the time to keep track and be accountable for what I was doing. Now, for the first time in my life, I decided that I better. Thank you again for sharing. I will add this in as my week-end workout.




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  • SouthernNHgirl
    SouthernNHgirl Posts: 27 Member
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    3:54 seconds? WOW! :)

    I might give this one a try!
  • kasarin
    kasarin Posts: 82
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    saving
  • lwoods34
    lwoods34 Posts: 302 Member
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    Now did you complete the whole rotation in 3:54?

    How much rest (if any at all) do you give yourself between rotations? I might actually try this today!!! Let me know!

    Also for the high knees, what is considered 1 rep. Do you count each leg as a rep OR both legs as 1 rep?
  • lyngoode
    lyngoode Posts: 197 Member
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    Ex-squeeze me???? :noway: :noway: :noway:
  • CRSE1214
    CRSE1214 Posts: 196 Member
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    bump .... what is a burpee?
  • jodi_bannister
    jodi_bannister Posts: 90 Member
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    Bump. Thank you :)
  • dsjohndrow
    dsjohndrow Posts: 1,820 Member
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    Now did you complete the whole rotation in 3:54?

    How much rest (if any at all) do you give yourself between rotations? I might actually try this today!!! Let me know!

    Also for the high knees, what is considered 1 rep. Do you count each leg as a rep OR both legs as 1 rep?

    No rest, just let it rip. It is designed to be a little easier towards the end to account for gasping for air. ;)

    High knees is one pair L-R.
  • lwoods34
    lwoods34 Posts: 302 Member
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    Now did you complete the whole rotation in 3:54?

    How much rest (if any at all) do you give yourself between rotations? I might actually try this today!!! Let me know!

    Also for the high knees, what is considered 1 rep. Do you count each leg as a rep OR both legs as 1 rep?

    No rest, just let it rip. It is designed to be a little easier towards the end to account for gasping for air. ;)

    High knees is one pair L-R.

    Okay great. Im up for the challenge. I will let you know how I do!
  • dsjohndrow
    dsjohndrow Posts: 1,820 Member
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    bump .... what is a burpee?

    1 Begin in a standing position.
    2 Drop into a squat position with your hands on the ground.
    3 Extend your feet back in one quick motion to assume the front plank position.
    4 Do a push up.
    5 Return to the squat position in one quick motion.
    6 Return to an upright standing position.
    7 Jump up
  • Angie80281
    Angie80281 Posts: 444 Member
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    Bumping. This looks like a great workout to do on the weekends when I'm stuck in the house with the kiddos. Thanks!
  • dsjohndrow
    dsjohndrow Posts: 1,820 Member
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    Bumping. This looks like a great workout to do on the weekends when I'm stuck in the house with the kiddos. Thanks!

    As long as no one lives downstairs, it's a killer.
  • edmoulaison
    edmoulaison Posts: 36 Member
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    Great workout idea. Thanks...
  • Alachofra15
    Alachofra15 Posts: 117 Member
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    bump .... what is a burpee?

    1 Begin in a standing position.
    2 Drop into a squat position with your hands on the ground.
    3 Extend your feet back in one quick motion to assume the front plank position.
    4 Do a push up.
    5 Return to the squat position in one quick motion.
    6 Return to an upright standing position.
    7 Jump up

    The push-up bit is generally considered to be an optional component of a burpee - but wtg for including it...
  • colleengenthe
    colleengenthe Posts: 18
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    Thank you for sharing!!
  • ksmorck
    ksmorck Posts: 82 Member
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    bump
  • smurfette75
    smurfette75 Posts: 853 Member
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    nice...will try later today
  • blv0267
    blv0267 Posts: 150 Member
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    Bump

    Thanks a bunch!
  • thegirl68
    thegirl68 Posts: 28 Member
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    thanks for sharing - I know what I'm going to do tomorrow!

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