Trainer's Challenge, A Good Workout!

dsjohndrow
dsjohndrow Posts: 1,820 Member
edited November 10 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
    Great circuit. I need to have a trainer yelling at me for an hour to get a good curcuit. :-)
  • hauer01
    hauer01 Posts: 516 Member
    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
    3:54 seconds? WOW! :)

    I might give this one a try!
  • kasarin
    kasarin Posts: 82
    saving
  • lwoods34
    lwoods34 Posts: 302 Member
    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
    Ex-squeeze me???? :noway: :noway: :noway:
  • CRSE1214
    CRSE1214 Posts: 196 Member
    bump .... what is a burpee?
  • jodi_bannister
    jodi_bannister Posts: 90 Member
    Bump. Thank you :)
  • dsjohndrow
    dsjohndrow Posts: 1,820 Member
    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
    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
    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
    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
    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
    Great workout idea. Thanks...
  • Alachofra15
    Alachofra15 Posts: 117 Member
    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
    Thank you for sharing!!
  • ksmorck
    ksmorck Posts: 82 Member
    bump
  • smurfette75
    smurfette75 Posts: 853 Member
    nice...will try later today
  • blv0267
    blv0267 Posts: 100 Member
    Bump

    Thanks a bunch!
  • thegirl68
    thegirl68 Posts: 28 Member
    thanks for sharing - I know what I'm going to do tomorrow!
  • bejuled74
    bejuled74 Posts: 191 Member
    :smile: saving
  • hofficoffi
    hofficoffi Posts: 88 Member
    bump will try this soon xxx
  • becon1022
    becon1022 Posts: 39
    Tabata workout. Its 20sec of work followed by 10sec of rest for 8 rounds(ends up being 4 min). The must common routine is pull-ups, push-ups, sit-ups, squats. So you would do 20/10 all 8rds of pull-ups first, then push-ups, & so on. You only rest the 10sec between movements. You can do this for single movements ( just squats, try active rest at the bottom), combine 2 together (squats/push-ups do 20 sec of squats rest 10 sec do 20 sec of push-ups so on till u did 8 rounds of both (8 min total)). try keeping your rep numbers they same from start to finish. You can play around with it in many ways.
  • aliciamille
    aliciamille Posts: 43
    Burpies...KILL ME. they make me wish for death LOL
  • czechsmate
    czechsmate Posts: 556 Member
    Bump:bigsmile:
  • Reinventing_Me
    Reinventing_Me Posts: 1,053 Member
    bump!
  • Kia148
    Kia148 Posts: 192 Member
    bump
  • dsjohndrow
    dsjohndrow Posts: 1,820 Member
    Burpies...KILL ME. they make me wish for death LOL

    Amen!
  • ellie0213
    ellie0213 Posts: 516 Member
    Nice circuit! Have you checked out bodyrock.tv. Search their workout library for "challenges" -- they have several that are killer!

    I agree -- burpees -- ugh!
  • lwoods34
    lwoods34 Posts: 302 Member
    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.

    Okay. I did those 13 exercises 3 times with no rest and my time was 7:46. Now did you do just 1 rotation of all those exercises in 3:54?
This discussion has been closed.

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