Circuit training is, to me at least, a fairly new type of workout. In some ways, though, it is a old as the hills since it uses basic calisthenics. In health clubs it often uses machines but those are not required. What is required is timing.
The basic idea of circuit training is that you do intense exercises for short periods of time changing the exercise you do frequently. The program I do has been modified to meet my needs. It’s for someone who has been sedentary for a long time. It is for someone who is grossly overweight. It is for someone who has a bad knee and a bad back. And it is for someone who needs to do that workout in an RV which provides limited space and where jumping around is not really a good idea.
My workout has five exercises that are done for just 30 seconds each except one that gets done twice. I work my way through the list which take me five minutes since I still take short breaks between exercises. I’m supposed to do the list twice but I’m not yet able to do that. Each time I do them, though, I get a little stronger and a little more stamina. And my aerobic capacity goes up and my metabolism rises. I can tell the latter by how long I stay warm after each workout.
It’s important to count time, not repetitions. As I get healthier I will be able to do more reps in the same amount of time which will means my workout will progress as I do. I think that’s a sign of a good program.
Ready? Here we go.
10 Minute Circuit Training Inside Your RV
There are five exercises. As a warm up walk once through each exercise to get them firmly into your mind before you start timing them. You’ll get the best workout if you don’t have to stop and figure out the direction between exercises. If you’ve been sedentary as long as I have, use the need to reread the instructions as an excuse to take a break between exercises. Once you feel ready, do each exercise 30 seconds and move on to the next one.
Step1: Step Jacks
Done like jumping jacks except step to the side and back without jumping, moving your arms up and down as you go. Switch sides with each step.
Step 2: Squats
Keep your head up. Tilt your hips back and bring your hands out in front of you. Start to lower your body slowly like there is a chair behind you. Bend your knees to 90° bringing your hands down to your sides as you move back up. Do not push your knees forward. Hold onto a counter or chair back if you need it to steady yourself but watch your knee angles. I can’t yet get down to 90° without losing my balance but I’m going lower than I was when I started.
Step 3: Standing Push-ups
Start in push-up position, with your hands about shoulder width apart on a kitchen counter or other immovable surface; keep your abdominals tight. Slowly lower yourself towards the counter, then come back up. Try not to arch your back but keep your body straight.
Step 4: Stride Steps
Like step jacks, but your arms and legs move forward and back instead of side to side. Go forward and back with one leg several times before switching to the other leg. Move your arm the opposite direction as your leg swings. I like to put my right foot and left hand back and my right hand forward before I begin to move so I don’t confuse myself too much.
Step 5: Reverse Lunges
With feet together, step one foot back about two feet and drop that knee towards the ground with all the way down being your ultimate goal. Alternate legs. If your balance is not yet well developed, it may be helpful to hold onto something like a counter. Keep your hips tucked in and your body upright and don’t let your front knee move forward. Your back leg should be doing the work.
Step 6: Push-ups again
As above.
Step 7: Repeat the circuit from the top
Done. Don’t you feel good? I do. Except my bad knee may need some ice. And Advil.
For me a bonus benefit is I get to track this exercise on my Weight Watcher’s program which lets me eat more food if I want to do so. At least, it will once I start doing these regularly.
TTYL,
Linda
ps. WW week 2: I earned a gold star for passing the 5 pounds lost goal.
Calisthenics? That word really makes it sound hard. Thirty seconds for an exercise really makes it sound easy. Exercising is good. That I know. It would be better if I did. Good for you, Linda!
I’m thinking I just may have to try these out. Five lbs – that’s fabulous. Way to go girl.
Real quickly let me point out that Inches are more impoertant than Pounds… you kow, around to waist, the upper armsn and neck. The scale is too inaccurate to place all your hopes on and that can be very depressing sometimes.
Ok, you have inspired me. I copied your circuit training list into a word document and will challenge myself to do it twice a week.
we’ll see how it goes.
Great job! I started my workout routine today. I will include some of these. Keep up the good work!