Here is an infinitely challenging but tremendously fun circuit that can help you develop lean muscle mass, athleticism, and cut down for the summer. It is a high-intensity exercise that can even be modified for HIIT if you are very goal-oriented. Otherwise, it is a great full body workout that contains some elements that are a little bit outside the box. The order of the exercises can be changed and some can be substituted or left out depending on what fits your needs best. Remember that there is no single workout that can help everyone equally. This is part of the reason that you will hear me constantly not recommending INSANITY or P90X or other similar products. Everyone’s body is different and requires different needs based on their strengths, weaknesses, injuries, goals, etc. But for everyone that is just looking for something a little strange that can still get your heart rate up and challenge you to push yourself… here is our FUN TOUGH SUMMER CIRCUIT.
The circuit is designed as six exercises with no rest between exercises. You run from one station to another and immediately begin the next exercise. After a set of all six, you then rest. I set it up for thirty-second rounds with a rest of 30 seconds after the full six exercises although you can play with these numbers depending on certain variables. Ask below if you are more curious about what I mean.
The goal is continue completing full sets until failure, which means you either give up mentally or physically. I would hope that your legs become jelly and you just can’t do it anymore, instead of getting hurt or giving up. I would shoot for five rounds although if you go all the way through twenty rounds I wouldn’t stop you. Just be careful, like always. Here are the exercises that are demonstrated and explained in the YouTube video linked above. (PLEASE feel free to like the video, comment, subscribe and share it with EVERYONE!)
1. Dynamic Ball Slams – This activates your upper body heavily, your core and your legs. Control the ball fully and dynamically lift it and slam it to the ground before picking it up and repeating. This will really help develop a strong back and shoulders.
2. Punching Bag Flurry – The goal is not to strike the bag as hard as you can or properly but rather to keep your body moving. In the video I use knees, elbows, shins, forearms, palms, fists and everything else. I keep it varied so I don’t get bored but too also activate different muscles. Don’t stop until that timer is finished so that you really challenge your body to push itself.
3. Jump Rope – Singles – Now we move away from the upper body somewhat and start to focus on our legs and getting our heart rate very high. You can absolutely do different jump rope techniques here although I used single jumps. Doubles, crosses, steps, and everything else is fine but keep moving. I will do a post on jumping rope at some point to give you more ideas.
4. High Knees – This is a simple exercise but do it properly. Actually get those knees up towards the sky, through your chest. Explode off of the ground with all of your legs, including your hips. Once again, push yourself to continue until the timer ends and you feel those quads burning deep.
5. Over Jumps/Lateral Hops – Your legs probably feel like jelly after one round but you need to dig deep and find a groove. Most of these exercises are based on rhythm and mastering the motion. Complete full jumps with safe landings, absorbing the impact throughout your body. Watch your ankles on the lateral hops and avoids slick surfaces.
6. HULA HOOP – Really? Of course! This is a great way to take the stress off your upper and lower body as you use your core to keep the hula hoop off the ground. Then take some time to get a drink and REPEAT over and over again.
Again, watch it here on YouTube: http://www.youtube.com/watch?v=ZFnPqWTp8mk
For individuals that want a challenge, try doing this with ankle or wrist weights or even a weight vest. It can be a great workout for an athlete of any level! And it’s fun! Fun workouts are one of my favorite ways to stay hungry and fit!
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