Wednesday Workout of the Week- Circuits

3 Aug

Hey guys!

Today’s workout was strength!  I love strength training days because I swear the time goes by so quickly.  We only had about 40 minutes in the gym this morning since Keith had to get home to get stuff down.  But I still had an amazing workout anyways. 

I started with 5 minutes on the treadmill, walking the first two minutes then running the last three.  I then made small circuits and made sure I was always moving to maximize my time spent in the gym.  Here is what my strength workout looked like (core, back, chest and light legs):

  • Plank (holding for one minute) x2
  • Straight Arm Plank (holding for 30 seconds) x2
  • Reverse Crunches x3
  • Back Extensions x3
  • Cable Rows x2
  • Straight Bar Pull x2
  • Squats x2
  • Chest Press x2
  • Cable Flys x2
  • Lunges x2
  • Hip Ab Machine x2
  • Floor Hip Circles x2
  • Holding Bicycle Crunches x2

Before I knew it, it was time to stretch quick and hit the road!

Speaking of workouts, today is Wednesday and that means the Workout of the Week!  Since I love circuits, here is a fabulous circuit workout you can use in the gym to tone and tighten your body!  Enjoy and remember to consult with your doctor before beginning a new exercise program.

Come on, lets workout!

SAM_1013

Circuit #1

  • Upright Row
  • Shoulder Press
  • Rear Delt
  • Lunge
  • Leg Extension

Circuit #2

  • Bicep Curls
  • Hammer Curls with Rope on Cables
  • Ab Bench Twits or Back Extension Bench
  • Stand Ups or Squats
  • Leg Press

Circuit #3

  • Squats
  • Lat Pull Down
  • Plie Squats
  • Seated Row or Row on Cables
  • Deadlifts

Circuit #4

  • Triceps Pull Down with Rope
  • Triceps One Arm Extension
  • Dips
  • High Leg Kicks or Bosu Squats

Circuit #5

  • Plank
  • Side Plank
  • 25 Mini Crunches with 8lb MB
  • Side to Side Crunches
  • Reverse-Leg Lift Hybrid Crunch
  • 1 Minute Bicycle Crunches
  • Pilates Roll Up

*Add in quick cardio bursts between your circuits for 2-3 minutes to really maximize your calorie burn!

Now onto the Eats from yesterday:

  • Breakfast-  Cantaloupe and an Egg Sandwich
  • Am Snack-  Banana and Kashi Bar
  • Lunch-  Burrito with Shredded Cheese and Hot Sauce
  • PM Snack- 1 Glass of Green Machine Naked Juice 
  • Dinner-  Baked Spaghetti, I added mushrooms, spinach, red onion and green bell pepper to the tomato sauce along with lean turkey breast.  This is a great healthy dinner that is packed with fiber, vegetables and protein.  It is very filling and would be great served with a side salad.  You can find the recipe here

SAM_5553

Pasta tastes better baked and with a little cheese added on top!  Calcium for my bones!  : )

SAM_5559

I wanted to mention that Fry’s grocery store is selling Larabars this week for only a dollar each if you buy ten or more.  I stocked up yesterday and bought 12 I think.  What a steal of a deal!  So, if you have a Fry’s grocery store near you, you might just want to stock up as well!

And last but not least, for those of you who were wondering both Keith and I passed our Real Estate exams last Thursday.  It was by far the hardest test I’ve ever taken.  It took me about 4 hours to complete and by the end I was so thankful that I passed!  I hope I never have to take a test like that again, because I don’t think my brain can handle it!

See you tomorrow!

Kjirsten

 

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8 Responses to “Wednesday Workout of the Week- Circuits”

  1. Maren August 3, 2011 at 5:42 pm #

    I just finished my run and that baked spaghetti sounds so good!

    • Kjirsten- Balanced Healthy Life August 4, 2011 at 4:48 pm #

      It would be good after a run! I love it because you can always change up the recipe to your likings or to whatever ingredients you have on hand!

  2. Shanna, like Banana August 3, 2011 at 7:18 pm #

    Congrats on passing girl!

    Love baked spaghetti — especially the cheeeese!

  3. allieksmith August 4, 2011 at 8:08 am #

    I love strength training as well.. it goes MUCH faster than cardio 😉
    That is an AWESOME Lara Bar deal!

  4. Lisa @ Healthy Diaries August 4, 2011 at 8:34 am #

    Hi Kjirsten! Thanks so much for stopping by my blog!! 🙂

    I’m definitely going to follow your blog because you seem like you know your stuff!
    That spaghetti bakes looks amazing!! I would love that for lunch right now!

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