You don't need any weights or props unless you want them. A circuit can be done in a small space, and can be done for as long as you want. It will keep your heart rate up and challenge your body in new ways.
A rappel spotter introduced me to a circuit called "Billy Big Arms." Who is this mysterious Billy with the huge biceps? Nobody knows, but his legacy lives on in this workout.
Start with a light warmup and dynamic stretches for about 10 minutes. A 2 minute run, jumping jacks, jump rope, or even marching in place will get your heart rate up. Moving stretches like arm circles, walking lunges, and cat/cow will activate your muscles.
Have several stations you work through. For example: 1. Crunches, 2. tricep dips, 3. pushups, 4. squats, 5. Lunges. Set a timer and see how many reps you can do with good form for a specified amount of time, for example 45 seconds. After 45 seconds, use a 15 second rest to move to the next station. Run through the circuit twice, then do some cardio for 2 minutes: a run, jumping jacks, etc, Return to the stations and run through them again twice. Finish up with cardio and then cool down with some static stretches for about 10 minutes.
This circuit workout will take you about 45-50 minutes. You can expand it or make it shorter, by eliminating some of the circuits.
If you have any questions, my email is now in my profile. And if you see the legendary Billy, send him my way!
|Well, what else are you going to do? It's going to be gone for 2 hours! Do a circuit!|