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Fit to Fly: Total-body circuit
We all know how important exercise is but sometimes we just don’t know how to go about doing it or we don’t think that we can fit it into our already packed schedules. For this issue of Fit to Fly, I’ve put together a total-body circuit that you can do in less than one hour either at the gym or in your home.
Circuit training is a workout routine that combines cardiovascular fitness and resistance training. By allowing only a short rest period between each exercise, cardiovascular fitness is gained along with the benefits of resistance training.
This circuit includes 10 cardiovascular/resistance training exercises that will be performed for one minute each with a 20 second rest period between each. This workout can be completed by all fitness levels as I have incorporated both high and low options. I’m able to complete this workout at five months pregnant, so if I can do it, you can to!
Be sure to check out the video for the breakdown of each move to ensure that your form is correct to help prevent injuries and remember to always consult with your physician before starting a diet and exercise program.
Complete each exercise for one minute followed by a 20-second rest.
Squat
Mountain Climber
Single arm Dumbbell Swing
T-push up
Alternating Lunges
Dumbbell row
Side lunge
Plank with Row
Alternating Lunge with rotation
Dumbbell Squat/Press.
Try to complete two full circuits of this routine to start and once you’ve got that you can try and add a third round. Between each full circuit take a two minute rest period.
Marci D'Alessio is an ACE Certified Personal Trainer and AOPA staff.
July 14, 2011
