circuit training from problem areas: the Program for beginners (Day 5)

Contents

Workout for beginners: description
Warm-up
Circuit training away from problem areas
Stretching standing

If you are just beginning to exercise or are returning to fitness after a long break, then offer a ready-made set of exercises for beginners, which includes 6 diverse workouts. Below are the exercises for the fifth day of classes: circuit training for getting rid of problem areas, weight loss and body tone.

Workout for beginners: description

1. We offer you 6 ready-made sets of exercises:

MON: Workout for lower body (thighs and buttocks)
W: Interval training for weight loss and body tone
WED’s low impact cardio workout with no jumping
THU: Workout for upper body
FRI: circuit training on the problem areas is presented below
SB: Stretching the whole body

Repeat the program for 6-8 weeks, during this time, you will be able to reduce the amounts to get rid of excess fat, develop endurance, tighten arms, chest, abdomen, thighs, buttocks. This set of exercises will help you to gently enter the fitness regime.

2. Duration of the training 30 minutes, including warm-up and hitch. If you perform the exercise timer, and at the expense, then the total training time may vary, because the tempo of the exercises will be individual (for example, 10 repetitions can be performed for 30 seconds and 60 seconds).

3. The training is designed for initial and initial-average level. You can simplify the exercise, if you follow the light version of the exercises, which are explained in the description below.

See also:

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Top 50 exercises for buttocks
Top 30 crunches
Program for men without equipment 3 days
Program for men with dumbbells 3 days
Program without jumps for the girls for 3 days

4. All workout ‘s low impact, performed without jumps. The program is suitable for those who want to lose weight, burn fat and tighten the body.

5. For training you will need a Mat and the space in the room. The program has no jumps, but we recommend to always train in shoes to reduce stress on the joints.

How to choose running shoes for fitness

6. Circuit training from problem areas, which is proposed below, consists of the following segments:

Warm-up warm-up (5 minutes)
The main part: includes 10 exercises for the entire body, repeated in 3 rounds (1 round lasts ~6.5 minutes)
Stretching standing (5 minutes)

7. In this training circular are primarily used complex functional exercises when they are involved several muscle groups. This approach will help you to burn more calories to work on all parts of the body and get rid of problem areas. There’s no cardio as such, but the workout is aimed at fat loss and tone the body.

8. This circuit training can be performed in time or number of repetitions – your choice. If you want to train without a timer, then just perform the specified in the description of the number of repetitions.

9. If you want to train by time, you will need a timer. You can use the mobile application (e.g., Tabata Timer). Exercises in the training circular is performed according to the scheme of 30 seconds of work / 10 seconds rest. You can also include the finished video with a timer, they are on youtube. Generally workout easier to carry on account, basic training, and hitch – timer.

Interval Timer 30 Seconds / 10 Seconds Rest [Animated]

Watch this video on YouTube

10. Gradually the body gets used to the load, so in future we need to move on to more complex and intensive programs.

On our website there is also a series of exercises for advanced:

MON: Intense workout for legs and buttocks
W: Workout for upper body advanced
CP: Intense cardio workout for 500 calories
THU’s low impact workout on the floor away from problem areas
FRI: Interval training for weight loss and body tone

Warm-up

Warm up is a mandatory part of training, do not miss it in any case. Warm-up will prepare your muscles and heart to the load, increase the circulation and warm up the body, which will help to conduct training effectively. The exercises in the warm-up run for 30 seconds without rest between exercises.

The workout included the following exercises:

Walking with lifting the knees: 15 leg lifts each side (30 seconds)
Shoulder rolls: at 15 rotations in each direction (30 seconds)
The rotation of the hands for 15 rotations in each direction (30 seconds)
Bending to feet: 8 bends to each side (30 seconds)
The rotation of the knees: for 8 spins in each direction (30 seconds)
The rotation of the pelvis: for 8 spins in each direction (30 seconds)
Polupricepy: 15 reps (30 seconds)
Lifts his knees with crossed arms: 15 repetitions on each leg (30 seconds)
A step toward diverting of hands: 15 reps on each leg (30 seconds)
Walking with crossing of hands: 15 reps on each leg (30 seconds)

Warm-up should take place in a dynamic pace, your job is to warm up the body. Start to do workout slowly, gradually increasing the tempo and speeding up the pulse. Warm-up part are performed with no rest between exercises, but you can stay for 5-10 seconds, take a few deep breaths.

1. Walk in place lifting knees

Begin with a warm-up walk on the spot. Bend your elbows and pull them in front of you at stomach level so that the forearms were parallel to the floor. Lift up your knees trying to touch the hips to the hands. This simple exercise perfectly kneads and warms the body.

How much: 15 leg lifts in each direction (a total of 30 lifts) or 30 seconds.

2. The rotation of the shoulders

Begin to stretch your upper body. Stand straight with feet slightly apart, back straight, look forward. Start to perform a circular rotation of the shoulders, flexing the joints and muscles. Do the rotation first back, then forward.

How much: for 15 rotations in each direction (a total of 30 spins), or 30 seconds.

3. The rotation of the hands

Continue to stretch your upper body. Remain standing in the same position as in the previous exercise. Start rotating the hands with a maximum amplitude, including the work not only the muscles of the arms and shoulders but also the muscles of the chest and back. Feel like starting to warm up your body. Follow the rotation of the first forward, then back.

How much: for 15 rotations in each direction (a total of 30 spins), or 30 seconds.

4. The slopes to the feet

Widely spread your legs apart and straight arms to the sides. Start to do alternating tilts to the legs to the side, twisting the body and touching the hand on the floor. Do not bend legs at the knees and not the back Kruglaya.

How much: 8 bends to each side (a total of 16 slopes) or 30 seconds.

5. The rotation of the pelvis

Leave your legs wide apart, hands on waist. Start to rotate the pelvis, stretching of the abdominal muscles, buttocks and thighs, which will be very actively participate during our circuit training.

How much: for 8 spins in each direction (a total of 16 rotations) or 30 seconds.

6. The rotation of the knees

Stand straight with feet together, knees bent. The housing is tilted, hands on his knees. Now rotate your knees clockwise, keeping the foot stationary. Don’t forget to repeat the rotation counterclockwise. This exercise is excellent flexing the knee.

How much: for 8 spins in each direction (a total of 16 rotations ) or 30 seconds.

7. Polupricepy

If your training is expected to squats or lunges, be sure to include a warm-up shallow squats. They will help to prepare your muscles for exertion, but the joints. Widely spread your legs and squat slightly, as if behind you is a chair. Hands move freely, you can put them together in a fist.

How much: 15 polarizado or 30 seconds.

8. Lifts his knees with crossed arms

And at the end of the warm-up will perform some warm-up exercises. Start walking on the spot lifting the knees as in the first exercise, only now plug in your upper body. Dilute hand in hand and take them from the chest synchronously with the rise of the knees up.

How much: 15 steps in each direction (a total of 30 steps), or 30 seconds.

9. Step to the side with the lead hands

This exercise also involved the upper and lower body. Start making steps to the side, simultaneously lifting the arm. That is, the right foot goes to the side along with a diversion of the right hand to the side, then similarly to the left side. Do this warm-up exercise in dynamics, warming up well before a circular exercise.

How much: 15 steps in each direction (a total of 30 steps), or 30 seconds.

10. Breeding hands with a step forward

And finally, the last exercise in the workout. Dilute hand in hand and simultaneously step forward, touching the heel hollow. Perform each exercise in a dynamic pace, raise your heart rate and even better warm up the body.

How much: 15 steps on each leg (total of 30 lifts hands) or 30 seconds.

Circuit training away from problem areas

So, our training will consist of three repetitive circles. That is, in each round you will find 10 exercises these exercises are repeated in 3 rounds. Exercises are performed according to the scheme of 30 seconds of work / 10 seconds rest. Between rounds rest for 1-2 minutes.

Training is very reasonable at load, without intense cardio and impact exercises. But some of the exercises may seem unknown to you, if you have a small fitness experience. So before you start training, try to perform a couple of repetitions, in order not to waste time learning the technique of exercises during the class.

In circuit training included the following exercises:

Pulsing squat with rotation: 30 of pulsating movements (30 seconds)
Walking in the bar: 7 reps (30 seconds)
Attacks back in the half squat: 12 reps each side (30 seconds)
Bike forearms: 20 repetitions on each side (30 seconds)
Walking into the bar on all fours for 7 reps on each side (30 seconds)
The gluteal bridge: 20 reps (30 seconds)
Side lunge with knees: 10 repetitions on each side (30 seconds)
Swallow with breeding hand in hand: for 8 repetitions on each side (30 seconds)
Reverse plank with knees: 10 repetitions on each side (30 seconds)
The scissors on the floor: for 15 repetitions on each side (30 seconds)

1. Pulsing squat with rotation

Why: It is very effective, though not a simple exercise for the buttocks to the inner thigh, for the biceps and quadriceps of the thighs. You will also engage the abdominal muscles as always during squats.

How to perform: Take a squat position. The belly is tucked up, thighs parallel to the floor, feet straight, your knees look forward and not come up to the front of the sock. Straighten your back, the body slightly tilted forward, hands folded together. Start pulsating version of the squats while bring the knees widely to the side on one of the ripple and return them to the position directly to another ripple. Not viprasys throughout the exercise, the pelvis is low, thighs and buttocks are in constant tension. Do the exercise amplitude, placing her knees wide to the sides.

Lightweight option: you Can make 10 ripple and straighten up for a second to relieve tension in the muscles. Then continue the exercise. Gradually try to do all the exercises from circuit training without rest for 30 seconds.

How to perform: 30 pulsating movements or 30 seconds.

2. Walking in the bar

What: Walking in the bar is a great exercise that engages all the muscles in your body and allows you to get rid of problem areas on the arms, abdomen, legs and buttocks. Feel free to include the “walk to plank” in any circuit training, regardless of which area of the body you want to work.

How to perform: Stand straight with arms at sides, legs slightly apart. Lower the housing down and put the hands on the floor, trying not to round the back. Start to move the hands forward step by step moving to the position of the strap. Hold the plank position for a second and return to starting position. Try to do this exercise at a dynamic pace – so you can quickly speed up the heart rate and burn more calories.

Lightweight option: slow down or reduce the number of repetitions up to 4-5 if you want to simplify this exercise from circuit training.

How to do: 7 reps or 30 seconds.

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3. Attacks back in the half squat

Why: It’s simple, but very effective exercise for our circuit training. It will help to work the entire lower body and abdomen, but especially the muscles of the buttocks, quadriceps and hamstrings.

How to obtain: Take the half squat position: the pelvis is pulled back, thigh is slightly above parallel with the floor. Hands bend at the elbows, fold them in front of him approximately parallel to the floor. Keeping a half squat position, start alternately making a wide step back, relying on socks. Carry the weight on the back foot, go any deeper in the squat with abduction legs back. Do not straighten your legs, keep the half squat position throughout the exercise.

Lightweight option: Climb a little higher in half squat, if you want to facilitate this exercise in the circuit training.

How to perform: 24 repetitions (12 repetitions on each side) or 30 seconds.

4. Bike on the forearms

Why: This exercise is working fine muscles of the abdomen, especially the lower part. Unlike leg lifts lying on your back, which is also well work lower abs, the bike on the elbows easier from a technical point of view, so you will be less likely to cause harmful stress on the lower back. In addition, during this exercise, you will feel the muscles of the legs.

How to perform: Sit on the Mat, lower your torso slightly back to rest on the forearms. Raise your legs off the floor and begin to alternately pull your knees to your stomach. Don’t raise the legs high above the floor, the lower legs, the larger the weight gain muscles. Keep the stomach tight throughout the exercise. Not stulte the back and pull shoulders to the ears.

Lightweight version: Raise your legs above if you want to facilitate this exercise for abs from circuit training.

How to perform: 40 repetitions (20 repetitions on each side) or 30 seconds.

5. Walking into the bar on all fours

Why: another great functional exercise that makes the hard work all the muscles in your body – especially the abdominal muscles, shoulders, back, buttocks and legs.

How to perform: Take a plank position on hands and knees. To do this, stand on all fours and lift your knees a few inches above the floor. Back stays straight, lean on your palms and toes. From the plank position on hands and knees take the first right foot back, then left, taking the position of the strap on the hands. Then return to the plank position on hands and knees, making a forward step right foot first and then left. The next iteration will run on the other leg. Ie first you perform one repetition on the right side, then one REP on the left side.

If you are confused in sequence, then in the first round, do this exercise on the right side (that is, the first step always makes the right leg), second round the left side (that is, the first step is always doing left leg)in the third round 15 seconds right side, 15 seconds on the left side.

Lite version: In Lite version, stay in a static plank on all fours.

How to perform 14 reps on each side (7 reps each side) or 30 seconds.

6. The gluteal bridge

Why: the Bridge is a safe and effective exercise for buttocks, abdominal muscles and the back of the thigh. It is quite simple, so you can take a deep breath during his execution in this circular exercise.

How to perform: Lie on your back, bend legs in knees, hands pull along the body. The foot rest on the heel – this will help to work the gluteal muscles. On the exhale lift your pelvis as high up as possible, until your knees, hips, abdomen and chest form a straight line. Weight transfer on the heel, strongly squeeze your buttock muscles and keep press tense to prevent stress on the back during the exercise. Hold the bridge position for a second before returning to its original position.

Lightweight version: the Exercise is simple, but you can simplify it, if you put the foot fully on the floor.

How to do: 20 reps or 30 seconds.

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7. Side lunge with knee pull-up

What: the Lateral lunge is a great exercise for the glutes, inner and outer thigh. Do this exercise if you want to be slim and fit legs. Let’s build on this exercise by adding lifts his knees up. This will help even more to use of the abdominal muscles.

How to perform: Stand straight with hands fold together near the chest. Step right foot to the side as much as possible. Shift your weight to your right leg and bend it at the knee until the thigh parallel with the floor, knees not coming forward sock (to do this, shift your pelvis back). Left leg fully extended. Hold a side lunge for a split second. Push off your right foot off the floor and trying not to touch the foot of the floor, pull your right knee to your left elbow. Return to starting position and repeat the same on the other foot.

If you have little space in the room, then in the first round, do this exercise on the right side, in the second round on the left side, in the third round 15 seconds right side, 15 seconds on the left side.

Lightweight option: When returning from a side lunge to the original position to tap your foot to the floor – so it will be easier to keep his balance before lifting the knee. Another more lightweight option is to do side lunges to the side without lifting the knees.

How to do: 20 reps (10 reps on each side) or 30 seconds.

8. Swallow with breeding hand in hand

Why: This exercise will help to tighten the muscles of the whole body (arms, stomach, legs), but especially it is effective for the muscles of the buttocks and the back of the thigh. In addition, the horizontal helps to elaborate the deep stabilization of the core muscles due to the complex balancing situation.

How to perform: Stand straight with feet slightly wider than shoulder width. On the exhale, lift straight leg up and simultaneously tilt the body and arms out to the side. Your body and the outstretched leg should be parallel to the floor. The support leg is slightly bent at the knee, raised leg is fully extended. Tense your buttocks, hold your stomach taut. Repeat alternately on one and the other leg. Try to do the exercise carefully and concentrate not just swinging his legs, and straining muscles of the buttocks and the back of the thigh.

Lightweight option: In the light version of keep your hands on the side, leg lift at a reasonable height. You can also hold onto a chair.

How to perform: 16 reps (8 reps on each side) or 30 seconds.

9. Reverse plank with knees

What: Reverse plank is one of the best exercises without equipment upper body, especially back, arms and deep abdominal muscles. In our circular exercise let’s build on this exercise by adding leg lifts for more intensive work lower body and abs.

How to perform: Adopt the position of the back strap. To do this, sit on the floor, legs extended before him, palms resting on the floor slightly behind your back. Push off with your hands from the floor and lift the pelvis up, straining the muscles of the abdomen and buttocks. Open the chest, the body forms a straight line from head to feet. Of the provisions of the back strap tighten alternately the right and left knee to the stomach. The body does not SAG and remains elongated in a line throughout the exercise. If possible, perform this exercise in front of a mirror to watch for proper body position.

Lightweight option: Stay in a static reverse plank, if you want to facilitate this exercise in the circuit training.

How to do: 20 reps (10 reps on each side) or 30 seconds.

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10. Scissors

Why: This is a great exercise for the abs, especially the lower part. Also when you run the scissors work the adductor muscles of the hips, and that means you will work the inner area of the inner thigh.

How to perform: Lie on your back, hands put under the buttocks. The loins should be pressed to the floor, stomach tense. Lift the leg and start to cross them in small amplitude. Feel the tension in the abdominal muscles. The lower you put your feet, the harder you will perform the exercise.

Lightweight version: Raise your legs above if you want to facilitate this exercise in the circuit training.

How to do: 30 reps (15 reps on each side) or 30 seconds.

After this exercise, rest 1-2 minutes and repeat the exercise in two rounds. Do not sit or lie down on the Mat in between rounds, it is better to walk in place at a moderate pace.

Stretching standing

After a workout, be sure to perform stretching of the muscles. Stretching after a workout improves muscle elasticity and joint mobility, and reduces the risk of injury and helps to avoid stagnation in your workouts. In our circular exercise stretching disappears on standing, its total length is 5 minutes.

In each exercise, moving to 20 seconds on the right side and 20 seconds on the left side. If time allows, and you want to stretch better, can stay in each pose for 30-40 seconds. To perform the stretch you will need a stopwatch, but you can just count to 20-30 times, not forgetting to breathe deeply.

The stretching consisted of the following exercises:

Pulling knee to chest: 20 seconds on each side
The standing quadriceps stretch: 20 seconds on each side
Stretching in the lunge: 20 seconds on each side
Slope to floor: 20 seconds
Stretching of the triceps: for 20 seconds on each side
Stretching the arms: for 20 seconds on each side
Tilt to the side for 20 seconds on each side

Top 30 exercises to stretch legs

1. Pulling knee to chest

Stand up straight, bend one leg at the knee and pull her hands to her chest. Feel the stretch in the buttocks and legs. Hold for 20 seconds and repeat the same with the other leg.

2. Stretching quads standing

Remain standing straight. Bend the leg at the knee, grab the same hand foot and pull it to the buttocks. Serve the pelvis forward, increasing the stretch in the quadriceps. The other arm can be swung to the side, put on the waist or grab the wall for balance. Stay in this position for 20 seconds and repeat on the other leg.

3. Stretching in the lunge

Make a wide step forward and bend your front knee at a right angle, back leg fully straighten. Raise your arms straight up. Drag the top of the head up, lower your shoulders and pull them from the ears. The pelvis to pull down, increasing the stretch in the legs and buttocks. Stretch in a lunge on each leg for 20 seconds.

4. The tilt to the floor

Now stretch the back, buttocks and hamstring. To do this, perform a very simple exercise – the slope to the floor. Stand straight with feet together. Lean to the floor, trying to touch fingertips to the floor. Drag the chest to the hips, not Kruglaya back. If stretching does not allow to reach the floor, you can clasp hands Shin or slightly bend the knees. Hold the tilt position for 20 seconds, breathe deeply.

5. Stretching of the triceps

To stretch the triceps get bent at the elbow left hand behind your head. The right hand grasp the left elbow and pull it further behind your head to stretch the triceps (the triceps is a muscle located on the back side of the arm). Hold for 20 seconds and repeat on the other arm.

6. Stretching the shoulders

Raise your left arm at shoulder level and pull it to the side. The right hand will grab your left elbow and push it gently back, increasing the stretch in the shoulder. Perform the exercise on each hand for 20 seconds.

7. Tilt to the side

Complete the stretch by tilting to the side. Spread your feet wider than shoulders, one hand pull along the body, lift the other above your head. Take a deep tilt to the side, stretching arms, stomach, back and chest. Hold the tilt for 20 seconds and repeat on the other side.