#they have to invert to fit on both legs / arms (you have a hard limit of 20 unique images to place on your mech so i have to flip em)

[neproxrezi]

today's very bad idea has been trying to fit bespoke decals onto the flat bits of an AC! i'm saving drawing in them yet for when i'm satisfied with how many i've placed, but here's the progress

honestly the hardest part was picking out a mech made of flat parts i liked, i was really considering going full melander but the wrecker legs and verill head won me over when i started imagining putting stained glass on these (and using a heavier build for once that doesn't stagger)

[ericleo108]

Video Journal 02/13/20 - Published 108

Hey, welcome to the Journal for Thursday, February 13th, 2020 “Published 108.” 

My name is Eric Leo, I’m a sociologist, social psychologist, philosopher, author, and hip-hop artist and this is my journal where I talk about myself and my philosophy! 

108 Book

I published my book. I have received copies and everything looks good. You can buy “108 The Story of Discovering Earth’s Consciousness” online through my publisher at Author House. Thank you for your support. I wish I had money to invest in promoting it but I don’t. I’m going to try and send some copies to select people and promote it to other blogs.

Moving, Diet, and Exercise

I moved into my own apartment at the beginning of January. I am much happier. My mother helped me get settled, afford basic necessities, and some work out equipment. She bought me a Bowflex 5.1 work-out bench and 552 series select-tech dumbbells. I work out 4-5 days per week. 

On February 12th I weighed 242.4 pounds, so I’ve lost about 8 pounds since December 30th, 2019 when I weighed 250 pounds. I’ve lost less weight than I expected but I’ve been working out so I’ve probably been gaining muscle and muscle weighs more than fat. I just started taking measurements of my chest, stomach, and butt to make sure I’m making progress. I know I’ve been making progress because my pants fit better.

I started biking on my budget Peloton. I started out at 10 minutes per day and it was hard. I increased it by 5 minutes every week. Now I’m up to 30 minutes on the bike on days I work out. I put on a playlist of the late shows from the previous night and watch them while I ride. I have a pretty good system down. It keeps me motivated and gives me structure but is also why I don’t work out on Sundays and Mondays because there was no late show the previous night. I’ve been drinking my GFuel every morning as a pre-workout.

After I get done with the bike I do a muscle group of weight lifting like chest, back, shoulders, legs, or arms. I’ve been keeping myself sore. I had an issue with my right arm feeling pain but I stretched my peck and got a check-up at physical therapy and all has been well. All systems are a go. 

I used to exercise like crazy in high school and college and was, what most would consider, ripped. I still have a lot of the muscle underneath all my fat and I plan to get back to being ripped. I hope to get a chin-up bar and gravity boots to do pull-ups and inverted sit-ups after I get below 200 lbs… like I also used to do back in the day.

I’m on Atkins or a ketogenic diet, it has been a lot better for my acid reflux. I keep a calorie deficit on my diet while staying in ketosis. I’ll cheat with carbs every other weekend. I try not to cheat on calories. I don’t count calories like I used too back in 2017 although I guestimate often. I probably get around 1000-1500 calories per day, burn 3-500 calories working out with 50-60 grams of protein, which I understand is less protein than recommended. My biggest concern is getting enough protein for my workouts and to maintain muscle mass as I lose weight. I stay in ketosis so my body burns fat and not muscle. I do intermittent-fasting and only eat between 1 and 9 pm, usually. I eat a lot of nuts, cheese, pickles, greens, carrots, protein powder, eggs, chicken, and diet pop.

Stem Cells 

I recently saw Joe Rogan’s podcast #1066 about stem cells. I didn’t know it could be used to cure autoimmune diseases. I also didn’t know it could be used to regrow tissue like in tendons. 

I personally got excited when I heard about the capabilities of stem cells. In 2010 I had a scope on my knee for a multi-lateral meniscus tear.  It hurts most days by the end of the day. So I looked into getting an injection of my stem cells to regrow my meniscus and it’s not covered by medicare because it’s not yet approved by the FDA. I can’t afford the 5-7 thousand dollars it would cost to get the procedure. I’m disappointed in America but hope it will be approved and available within the next couple of years. 

Living On Disability

I look forward to having a conversation with the nurses that work at St. Joseph Community Mental Health when I get my shot each month. I still don’t have Hulu, I can’t afford it yet. I plan on canceling my audible subscription this month to save some money. They’ll pull me back in eventually with another free trial like they always do. 

My credit score dropped 12 points from 807 to 795 since December 20th, 2019 because I have a couple of hundred dollars on my credit card after buying that GFuel, audio interface, and moving expenses. Like I explored in the last journal when you only live on several hundred dollars a month and can’t make much extra money it’s hard to afford much. I have been utilizing the local food bank to save money on groceries. I’m on a spending freeze until I get it paid off. I’m focused on paying off the balance. This means spending little to no money on gas. I really want my credit score above 800 again. 

I can’t smoke weed in my apartment without being evicted so I’ve basically quit after years of daily smoking. I only smoke with friends away from my apartment now; usually about every other weekend. Apparently, I can have a cat if I want one though. 

Make America Think Harder

I want to vote for Bernie Sanders as long as he wins the primary and it seems like he will. My second choice is tied for Yang or Warren but I would be happy with Buttigieg. I’m not a fan of Trump, although I respect the president, I will be voting for whatever Democrat wins the primary. Besides being with Emma Watson, there’s nothing I want more than Bernie to win the primary and election.

It’s worth mentioning I support term limits for congress and the supreme court. They should have to live with the laws they enact in the private and public sectors whichever they choose to pursue after their term. I also think they should be paid retirement wages from social security and have the same healthcare from social security just like everybody else. If they want to improve their standing while in office, they have to do it for everybody. 

The last journal I said I wanted to be a professor. I am also thinking about being a real estate broker or agent, get my real estate license, and also build wealth through real estate investing. It will probably take me a year or two for me to get where I want to be health-wise and solidify what I want to do. Both being a professor or real estate guru has been an appealing career for me for a while. I would be happy with either or both and could still pursue being an author and hip-hop artist.

In Conclusion

Check out the Treatise and Journal Description List

Thank you for being here Thank you for watching, Thank you for being a part of my family You're awesome! I love you very much

[lowkeyder]

Full Women's Figure Skating Short Program | PyeongChang 2018 (Sport Performance Analysis)

A blog written by Frea Dea C. Segovia

Introduction

A total of 30 skaters qualified for the contest, with each country permitted a limit of three entries. During the 2017 World Figure Skating Championships, 24 quotas were awarded, and the remaining six were awarded at the 2017 CS Nebelhorn Trophy. The entry of each country's teams was determined by each country, and athletes who won the quota were not guaranteed to participate. This was 20.00 for the short program and 36.00 for the free skate. In the end, Alina Zagitova from Russia won the gold with 82.92 total segment score, followed by Evgenia Medvedeva who won the silver with 81.61 total segment score, and Kaetlyn Osmond from Canada who won the bronze with 78.87 total segment score.

Court Dimensions

As mentioned, the ladies' single figure skating competition of the 2018 Winter Olympics was held at the Gangneung Ice Arena in Gangneung, South Korea. Figure Skating Rinks have a total area of 18,707 ft2 (1738 m2), with an average length of 196.85' (60 m) and a width of 98.43' (30 m). Hence, its corners have a circumference of 27.89'. (8.5 m).

Equipment

Ice skates with good fit -  a boot with a blade attached to the bottom, used for skating on ice.

Appropriate socks -  a garment for the foot and lower part of the leg, typically knitted from wool, cotton, or nylon.

Ice skating bag -  could come in the form of laps of hard skating around the rink for prolonged periods or hard skating from end-to-end or side-to-side.

Skate guards -  covers used in ice hockey and figure skating that fit over ice skate blades.

Absorbent cloth or towel -  when a liquid, such as water, comes into contact with a material with tiny holes in, such as paper or a sponge, the liquid is drawn into the tiny holes.

Skate soakers -  when packed in a bag, your skates should not be left unprotected and should not be protected by the guards as they will keep moisture and rust will appear.

Appropriate clothing - if you are not a leisure skater but being coached, your coach will need to see your lines and how your knees are bending. Therefore, you should not be wearing large clothes. 

Gloves -  a covering for the hand worn for protection against cold or dirt and typically having separate parts for each finger and the thumb.

Water bottle -  is a container that is used to hold water, liquids or other beverages for consumption.

Tissues -  tissue paper.

Basic Skills

These teach the basics of ice skating and lays the groundwork for figure skating, hockey, and speedskating. Forward and backward skating, stops, edges, crossovers, and turns are all introduced in six progressive stages. Skaters will be able to easily progress to more advanced fields of skating after passing the Basic Skills 1-6 stages.

Basic 1

A. Sit on ice and stand up

B. March forward across the ice

C. Forward two-foot glide

D. Dip

E. Forward swizzles (6-8 in a row)

F. Backward wiggles (6-8 in a row)

G. Snowplow stop

H. Rocking horse (2–3)

I. Two-foot hop in place (optional)

Basic 2

A. Forward one foot glides (R and L)

B. Backward two-foot glide

C. Backward swizzles (6–8 in a row)

D. Two-foot turn from forward to backward in place

E. Moving snowplow stop

F. Forward alternating half swizzle pumps, in a straight line (slalom-like pattern)

Basic 3

A. Forward stroking, showing correct use of blade

B. Forward half swizzle pumps on a circle (6–8 consecutive clockwise and counterclockwise)

C. Moving forward to backward two-foot turn (clockwise and counterclockwise)

D. Backward one-foot glides (R and L)

E. Forward slalom

F. Two-foot spin (up to two revolutions)

Basic 4

A. Forward outside edge on a circle (R and L)

B. Forward inside edge on a circle (R and L)

C. Forward crossovers, clockwise and counterclockwise

D. Forward outside three-turn, R and L from a stand-still position

E. Backward half swizzle pumps on a circle, clockwise and counterclockwise

F. Backward stroking

G. Backward snowplow stop (R and L)

Basic 5

A. Backward outside edge on a circle (R and L)

B. Backward inside edge on a circle (R and L)

C. Backward crossovers, clockwise and counterclockwise

D. Beginning one-foot spin (up to three revs, optional entry and free-foot position)

E. Hockey stop

F. Side toe hop (both directions)

Basic 6

A. Forward inside three-turn (R and L from a standstill position)

B. Moving backward to forward two-foot turn on a circle, clockwise and counterclockwise

C. T-stop (R or L)

D. Bunny hop

E. Forward spiral on a straight line (R or L)

F. Forward lunge (R or L)

Technical and Tactical Skills

Alina Zagitova (Russia). Her trademark triple lutz-triple loop variation, as well as other triple loop combinations like the triple flip-triple loop, are her specialties. As observed, she also does other combinations including the triple lutz-triple toe, double axel-triple toe, and triple flip-double toe-double loop. She also uses the "Rippon" version, in which she jumps with both arms above her back. Indeed, with her exceptional technical and tactical skills, she managed to get to the top of the competition, earning the triumph for herself and her homeland.

Evgenia Medvedeva (Russia). From what I've observed, most all of her leaps are performed with an arm above her back, a practice popularized by Brian Boitano as part of his triple Lutz jump. She does all jump variations that result in a triple toe loop. Furthermore, she has also practiced triple-triple-triple and triple-triple-triple-triple-triple jump combinations. She also began using the triple loop jump at the end of a variation. At the end of her performance, she often does a cross grab I-position spiral into the rink's middle.

Kaetlyn Osmond (Canada). Osmond spins and jumps in a clockwise direction. As observed, she has utilized efficiently the euler jump wherein she takes off from one skate's back outside edge and falls on the opposing skate's foot and edge. Hence, she achieved it effortlessly before the third jump in a three-jump mix to get a skater on the right edge so they can do a Salchow jump or a flip jump. Furthermore, the fact that it only possible to do it in one hop, yet she has done it very well is amazing.

Satoko Miyahara (Japan). Her technique could cause discussion, but I watched every skater in the ladies' short program in slow motion, and hers were no less spectacular than the others. Her power is her ability to bring together a curriculum like an artwork; not only jumps, but spins and moves all fall together as one unified power.

Kaori Sakamoto (Japan). The V reflects the absence of a seat. I just slowed it down, and she didn't even get two revs after the flying transition. Since it was a hybrid spin, she did not get a zero. As long as you have two simple positions, you can also get some credit with a mix spin. She always had a camel and an upright, so the V was simply attached. When she popped the flip, I yelled in fear. She was just one triple flip away from earning a world silver medal. I just can't get enough of her skating because it's so light and strong.

Carolina Kostner (Italy). Kostner flips and hops counterclockwise. She's done triple-triple combos. Her fast speed over the ice is very fascinating to watch. I must say that her jumps are top favorite among the others.   With a pure toe pick (no blade assistance or hammering), deep edges on both the flip and the Lutz, no unnecessary PR or muscling, no chronic UR, excellent air location, steady flow, and massive ice coverage. Indeed, her jumps are simply amazing.

Gabrielle Daleman (Canada). She has often utilized edge jumps such as salchows wherein as she pushing on the inside edge of their biggest foot, she leaps into the air. She, then, does a half-revolution in mid-air before landing effortlessly on the outside edge of her weakened foot and attempting to skate around the ice. Moreover, I also noticed how she used toe loops where she hops counter-clockwise while doing a toe loop. Hence, she easily glides backwards around the ice rink before jumping into the air with the outer edge of her back skate and the toe-pick of her front skate. She flips half a revolution in mid-air before landing on the outer edge of her back skate once more. Nonetheless, she was just overall graceful.

Choi Da-bin (South Korea). Her flips where she pushes on the inside edge of her back foot and the toe-pick of her front skate to float backwards around the ice rink before jumping into the air, is just amazing. She, then, turns in mid-air for a full revolution before settling effortlessly on the ice and proceeding to skate. Indeed, she’s not just strong, but she’s also a very talented and skillful young woman.

Mirai Nagasu (United States). This competitor is a powerful spinner who got a perfect +3.00 execution grade for her layback spin. As seen, she often does the Biellmann spin with her hands on the boot of her skate rather than the blade. She has also used a triple Axel jump in her routine, landing two completely inverted triple Axel jumps. Not to mention the fact that became the first woman in the United States to perform a triple Axel in an Olympic competition.

Karen Chen (United States). She’s one of the figure skaters who utilized efficiently the toe jump, lutz, where she jumps from the outer edge of her back foot rather than the inside edge. When launching into a complete, mid-air revolution from the outside edge of the skate, staying upright is incredibly challenging. It is a known fact that learning the lutz involves hours of hard labor, suffering, and frustration. Indeed, she made it really easy to see rather than hard.

Bradie Tennell (United States). Her consistency, jumping ability, resiliency, and mental resilience were well-known. Moreover, her jumping and spin abilities are just out of this world. Her consistency and technical expertise have been her greatest asset, however, she somehow lacked the expressiveness that distinguishes great skaters from mediocre ones.

Maria Sotskova (Russia). She used a spiral jump, which involves taking off from the outside edge of her best foot and spinning a full revolution in the air. She then lands backwards on the same foot and then starts skating around the ice or prepares to spin again.

Nicole Rajičová (Slovakia). Her grace, leaps, strength, and beauty are unparalleled, and it was a joy to watch her skate perfect programs everywhere she competed. Moreover, she has exceptional discipline, faith, and strength on the ice. Above all, triple axel is impressive and inspirational.

Nicole Schott (Germany). Her skating spins were amazing to look at. She effortlessly moves her body in mid-air, spinning moves generally take place on the ice rink surface itself. When entering into a spin, she efficiently rotates on the ball of her foot, allowing for the greatest possible flexibility.

Elizabet Tursynbayeva (Kazakhstan). She has successfully landed a quadruple salchow in her performance. Hence, the fact that she is the first female skater to land a quadruple jump in senior competition is mind-blowing. She has also utilized the upright spin where she positions her body in a straight, upwardly position with one or both of her feet remaining on the ice throughout the maneuver.

Kailani Craine (Australia). She's a ball of energy on the ice in her little dress and routine, and it's a joy to experience her. She seems to be floating on the ice. Her skating and jumps tend to be effortless and light. She still seems to be concentrated, and I respect how she conducts her programs in any case.

Isadora Williams (Brazil). She has utilized all the five triple jumps, but her salchow seems to standout the most for me. Pushing on the inside edge of her biggest foot, she propels herself into the air. She lands effortlessly onto the outside edge of their weakened foot after executing a half-revolution in mid-air, before proceeding to skate around the ice.

Emmi Peltonen (Finland). With massive leaps worthy of being quads, she is severely underestimated. Furthermore, she has the ambition and physical ability to continue moving the field in terms of technology, and you can also see her beginning to understand and focus on artistry.

Alexia Paganini (Switzerland). Her perseverance and discipline in the match are incredible. Among all, she has outstanding jumping technique. Her skating has a lovely delicateness to it, which her latest short program aptly demonstrates, and when the jumps are there, they're fantastic. In terms of artistry, she's one-of-a-kind.

Loena Hendrickx (Belgium). Her skating is strong and vibrant. She gains strength for her axels before springing forward into the air from the outer edge of their highest foot. She spins one and a half revolutions in mid-air before landing on their weaker foot's outer edge. This is a complex move without the assistance of a toe-pick to help her catapult herself.

Kim Ha-nul (South Korea). Despite being so young, this figure skater has managed to showcase well her absolute talent and skills in her performance. She also used camel spin, in which she forms a ‘T' with her body. Skating is done on her stronger knee, while the other is bent sideways, right behind the skater's head. During this spin, she leans her neck forward, bringing her head in line with the straightened rear leg.

Maé-Bérénice Méité (France). Her technique is fantastic and amazing, particularly considering her build and lean, gorgeous body. Through her moves, she knows how to slay it on the rink. She glides over the ice with ease. Her transfer checks are also incredible. Finally, her artistry is so sweet and elegant, not ostentatious or garish, just delicate.

Ivett Tóth (Hungary). I find her programs unusual because most people prefer classic music over other genres; however, she has shown that she can skate to classic, punk, and pop music. Her leg extensions and choreography, as well as her models, are all fun to watch.

Li Xiangning (China). She's done flips where she hops from the back inside tip, using the toe pick to vault the skater into the air — it's not a back flip, despite the name. She's done flips where she hops from the back inside tip, using the toe pick to vault the skater into the air — it's not a back flip, despite the name. She has even performed an axel, which allows her to leap into the air while looking forward. As a result, an additional half revolution is needed, resulting in a backwards landing.

Larkyn Austman (Canada). She also used grab foot, which entails a spin or spiral stance with one or both hands holding the free leg. The Biellmann is the most well-known catch-foot location. She has also used cantilever, which includes bending the elbows and bending the back upwards, parallel to the ice. The aspect may be done with one's hands on the ice or with one's arms out in the air.

Diāna Ņikitina (Latvia). Her spins are excellent. She could only spin in one direction, clockwise or counter-clockwise. When turning, she tends to choose a counter-clockwise rotation. Her flying spins, which can move from a forward to a back spin and can also be executed as part of a spin series, are also remarkable.

Giada Russo (Italy). I was astounded by the calm, still energy she brings to the ice; you could hear a pin drop during that performance. It appears that she wants to work on her technical material. However, she is unlikely to give up such lovely transitions in order to carry out more challenging leaps.  

Anita Östlund (Sweden). She has utilized the upright spin where her body is positioned in a straight, upward stance, with one or both of her feet staying on the ice during the maneuver. As a result, she was impressive to watch as she enters a spin and rotates on the heel of her foot, making for maximum stability.

Anna Khnychenkova (Ukraine). She has utilized she skates on one leg only, while sticking the other out in front of them. When turning, she bends her skate leg as far as it can go, practically sitting as low as she can without falling over. She was an outstanding performer in general.

Aiza Mambekova (Kazakhstan). First of all, I really adore her costume, it perfectly fits her program. She has stunning hands and more musicality than other skaters who get twice her points, not to mention outstanding costumes. However, I am hopeful that she will be able to add more triple jumps to her arsenal and make a significant impact in the coming quadrennium.

Rules of the Sport

Players & Equipment

Figure skating is a sport in which both men and women compete, and the only equipment needed is a pair of specially designed skates known as "Figure Skates."

Figure Skates

Figure Skates are specially designed skating shoes with thick steel blades at the base and jagged grooves at the front known as “toe picks” – which assist athletes with their footwork on the ice, as well as landing and spinning. The specific style of toe picks can vary.

The key blades are usually about 4 millimeters wide, although this varies depending on the athlete's foot style. They also have a small bend on one side to help with ice turns.

Figure skaters will often want to skate on the outer tips of their wheels. In order to accommodate step-work rather than skipping, ice dancers normally have slightly narrower blades on the base of their shoes, with a slightly different shape.

Costumes

In order to perform on a professional level, all men and women must wear special costumes. Men are expected to wear pants, while women must wear skirts and tights, trousers, or neon spandex.

Scoring

Figure skaters are judged by a jury of judges who use the ISU Judging System to rate them (usually nine judges including a technical inspector, and also a referee). This system works by giving varying numbers of points to competitors with different kinds of movements, as well as how quickly and successfully they are performed. A Grade of Execution (GoE) is measured, followed by a Scale of Success (SOP). A Grade of Execution (GoE) is measured, and this grade is then converted into an overall mark using a Scale of Value Table.

Ability, footwork, performance, perception, overall execution, choreography, and timing are the key factors scored during a normal Figure Skating performance. The more complicated maneuvers are often awarded the highest scores if they are done correctly. For example, the more rotations in a leap, the higher the score.

Winning

The athlete or team with the highest total score wins a Figure Skating competition.

Figure Skating Rules

Figure skaters must make their results interesting. According to the Zayak Rule, no participant can try triple or quadruple jumps more than twice.

If participants may not follow the rules and regulations for music and costumes, judges can penalize them or disqualify them entirely. Certain forms of music are forbidden, and costumes must be free of "excessive decoration" or be too revealing.

Time penalties will also result in athletes being disqualified.

Officiating the Sport

Officials are well regarded by the Association. They are volunteers who offer of their time, skills, and experience to help our athletes improve. Officials of figure skating are classified into several categories: evaluators, technical controllers, technical experts, judges, referees, and data technicians, each with their own duties.

Evaluators. They examine skaters at evaluation days organized by Skate Canada member clubs on a regular basis so that their skaters can be evaluated and progress to the next stage or examination. They are in charge of coordinating and evaluating the evaluations that have been delegated to them. They control the on-ice operations as an assessor and referee during the evaluation session. Candidates studying to become evaluators will be taught how to run appraisal days, stressing the value of making choices in the skater's best interests. The following thresholds must be evaluated by evaluators:

STAR 6 – Gold Free Skate Assessments

STAR 6 – Diamond Dance Assessments

STAR 6 – Gold Skills Assessments

STAR 7 – Gold Artistic Assessments

Technical Specialists and Technical Controllers. Former competitors, coaches, judges and referees are hired as technical specialists and technical controllers to ensure the proper recognition of elements and their levels of difficulty when skaters and teams attempt them in competition.

Judges. They officiate at all stages of competitions and are in charge of judging a skater's success in competition as well as assessing competitive assessments.

Referees. These are the people who oversees ice conditions, maintains that all measurement or competitiveness laws are enforced, and serves as chairman of the judges' panel and arbiter of protocol or practice conflicts. At smaller competitions, the referee usually serves as both a referee and a judge. They are also in charge of preparing notes on the judges' evaluations of their results at a particular case. The records are scrutinized as part of the official promotion procedure. At the close of a Challenge or Championships, the Referees have consultation sessions with the judges.

Data Specialists. These are the people in charge of measuring the judges' marks and tabulating the final score. The data specialists are usually located at ice level if free labeling is used at a case. They'll be in the result measurement center at other cases.

 References & Photo Credits

https://en.wikipedia.org/wiki/Figure_skating_at_the_2018_Winter_Olympics_%E2%80%93_Ladies%27_singles

https://www.dimensions.com/element/figure-skating-rink

https://www.ymcanoco.org/ice/learn-to-skate/basic-skills-(ages-7-17)

https://www.rulesofsport.com/sports/figure-skating.html

https://skateabnwtnun.ca/officials/types-of-officials/

https://www.nytimes.com/2018/02/22/sports/olympics/womens-figure-skating.html

https://pbs.twimg.com/media/DVj77NlVMAAyhZ2.jpg

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http://img2.chinadaily.com.cn/images/201803/19/5aaf50b0a3106e7d2d777694.jpeg

https://olympic.ca/wp-content/uploads/2018/02/team-canada-kaetlyn-osmond-pyeongchang-2018-team-event-e1518401667213.jpg?quality=100

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https://olympics.nbcsports.com/wp-content/uploads/sites/10/2016/02/carolina-kostner.jpg

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https://www.olympic.sk/sites/default/files/styles/gallery_full_watermark/public/field_media_image/2021-02/20180223_zoh18_kraso_014501766.jpg?itok=2fxAoh02

https://i.pinimg.com/originals/10/09/40/100940d60d24c57a2cf9b4b48b290d48.jpg

https://bucket.mn2s.com/wp-content/uploads/2020/06/26190125/Elizabet-Tursynbaeva-MN2S.jpg

https://static.hollywoodreporter.com/sites/default/files/2018/02/loena_hendrickx-compressed.jpg

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https://kfox.com/wp-content/uploads/sites/9/2018/02/Ivett-1.jpg

https://media.gettyimages.com/photos/xiangning-li-of-china-competes-in-the-figure-skating-team-event-on-picture-id916761794?s=612x612

https://www.vmcdn.ca/f/files/glaciermedia/import/lmp-all/1136604-0221-austmanfile-1w.jpg;w=800

https://media1.popsugar-assets.com/files/thumbor/zTXJZXyLlZsmL35TLhh6e7fLgLI/fit-in/2048xorig/filters:format_auto-!!-:strip_icc-!!-/2018/02/20/125/n/1922729/tmp_jNHbsU_39939977ec9df988_GettyImages-921781694.jpg

https://media.gettyimages.com/photos/italys-giada-russo-competes-in-the-womens-single-skating-short-of-picture-id921818980?s=612x612

https://media.gettyimages.com/photos/anita-oestlund-of-sweden-competes-during-the-ladies-single-skating-picture-id921782596

https://img.huffingtonpost.com/asset/5a902c02210000a007602211.jpeg?ops=scalefit_960_noupscale

https://i.pinimg.com/originals/12/17/36/121736c509d54ee475c598c755929694.jpg

https://i.pinimg.com/originals/20/24/8a/20248a45fad56ff62931927cd3f0bf6b.jpg

https://www.usfigureskating.org/sites/default/files/styles/hero_image/public/media-library/officiate.jpg?itok=0Tih8o1z

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[vindictivegrace]

Bathing Suit

Bucky Barnes x Reader

Notes: Established relationship, one-shot, no smut (it’s implied), pool parties, low self-esteem, shopping, Reader hates shopping, Bucky is a supportive boyfriend, based on real events

Summary: Bucky tries inviting the you, his girlfriend, to a cookout and a pool party the Avengers are hosting at the compound, but you decline because you don’t have a bathing suit. You haven’t owned one in years, actually. Bucky takes you out shopping for one, and the whole day you come up empty-handed and upset. That is, until you find the bathing suit that changes everything.

A/N: So I bought a bathing suit for the first time in YEARS this weekend. Saturday seriously sucked for me. In the middle of my drudgery of trying to find a suit that actually looked decent, I came up with this idea for a fic. I hope you like it! Let me know if you did, and enjoy! ^_^

“Oh c’mon Y/N, I’m sure you’ll find something you like in no time.”

“That’s easy for you to say, Bucky. You were in and out of store like that!” you snapped your fingers on your last word to emphasize how quick Bucky got his new bathing suit. It was true, though. You and Bucky were literally in and out of Target in 15 minutes, and within that time he managed to find a pair of swimming trunks that of course made him look ridiculously hot, and all just for $20, too.

You on the other hand weren’t so lucky. It took you ages to find anything that you thought looked all right to you, and bathing suits were the worst offenders. Your bad luck with bathing suits had gotten to you so much, you quit trying to find one ages ago. In fact, it had been five years since you’ve owned a bathing suit. Maybe longer, you thought to yourself. It’s been so long you actually forgot exactly when you quit. But today’s shopping excursion reminded you of why you quit in the first place.

It was Bucky’s idea to take you out shopping. Last weekend, the entire Avengers team decided to have a cookout and a pool party. It was something they hardly had the time to do since they were too busy with missions, training, and other Avenger specific obligations. Each team member was allowed to invite a few friends, and of course Bucky invited you, his girlfriend. He was shocked and confused when you declined. You were always up for visiting at the compound, so why were you refusing now? When he asked, you gave him a simple reason.

“I don’t have a bathing suit, and I’m not going through the trouble to buy one.” “What? That’s a lousy excuse, Y/N, and you know it! Please come over. Please? I’m sure Nat will let you borrow one of hers.” You laughed so hard at that suggestion. Natasha could be a supermodel if she wanted to be. There was no way you could wear one of her bikinis.

Bucky sighed at your condescending laugh. “Okay, fine. I take it that was a bad idea. But you need to get a bathing suit, Y/N. Let me take you out shopping for one. I don’t want to leave you behind each time we hang out by the pool because you don’t have one.”

You tried to explain to Bucky why you didn’t have one, or rather, why you refused to own one, but he wouldn’t have it. When he heard it had been five years since you had one, maybe longer, his mind was made up. He was taking you out shopping next Saturday. No excuses.

So here the two of you were. Store after store, Bucky kindly held your purse and waited as you tore through the racks trying to find something that would at least look semi decent on you. But you left each store empty handed and more worn down and upset than before.

You and Bucky had been out all day long. He could tell you were extremely frustrated and on the verge of tears. What you thought he didn’t know was you had already cried a couple times in the bathroom. What you didn’t know was he already knew you had cried twice and that you were trying hard to hide it. Separately, you two knew this would be the last store you would try out today. You had enough. The last thing Bucky wanted to do is make you feel miserable. The last thing you wanted to do was make him chauffeur you around town and witness your misery.

You walked in to the store and automatically handed Bucky your purse, which he swung over his shoulder without hesitation.

“Hi there, and welcome to Orchid! Today we have a ‘Buy One, Get One 50% Off’ sale storewide and you can take an extra—”

You grunted and walked right past the store associate without any acknowledgement. You weren’t interested in anything she had to say. You weren’t interested in jack shit anymore. You were done with everything. Bucky sheepishly greeted the associate on your behalf. You could tell he was apologizing for your demeanor without actually saying the words “I’m sorry.” He was a good boyfriend like that, and in that moment you thought you were too much of a bitch to deserve a guy like him.

Just then you could feel the familiar sting in your eyes creep back, so you hid your face among the racks of bathing suit separates in the back of the store while you tried desperately to blink back your impending tears. Bucky made his way over to the collection of large cushiony ottomans pushed together near the bathing suits. He sat quietly, carefully sighing so you couldn’t hear it and incorrectly suspect he was getting annoyed with your antics. He only wanted you to be happy, but he knew by this point the best thing to do is give you space and let you figure out what you wanted. He wondered if he made a mistake insisting you get a bathing suit. He ran his metal hand through his long dark brown hair and quietly sighed again. He was tired from being out all day, too.

Finally you picked up only two separates to make a complete bathing suit. You were only trying one outfit since nothing else really inspired you at the store. You were burnt out and fed up with it all.

You found another store associate hanging out near the fitting rooms and asked her to give you a room. Inside, you unceremoniously disrobed except for your panties and put the bathing suit on.

You paused when you saw yourself in the mirror. 

“Wow…” Your eyes widened your own reflection. “Not bad,” you whispered to yourself. You were reluctant to admit it. You found it weird to let go of the internal dialogue you were so used to playing back to yourself about how nothing you wore ever looked good and that bathing suits were completely off limits. But for the first time in years, you actually felt good in the bathing suit you were wearing. Really good, actually. You looked really good, too. You couldn’t stop staring at yourself. How was this possible? You kept turning around and around to catch a view of yourself from every angle. You couldn’t find a side you hated to see. You were trying to hold back a smile. You couldn’t get too excited just yet. You needed a second opinion.

“Bucky?” You called out when you poked your head out the door to your fitting room. “Can you, uh…come here and give me your honest opinion about this?”

“Of course, babe. I’ll be right over.” You could hear him getting up on his feet and walking by.

“N-now be honest. Seriously. Don’t hold back. I need to know if this looks good or not.” You slipped out the door timidly and stood in front of Bucky.

“Don’t be so nervous, Y/N, I’m sure you look—WHOA.”

 Bucky was frozen in the hallway staring at you, cheeks flushed, mouth agape, and eyes wide open in shock.

Your bikini top rounded out your breasts into perfect globes threatening to overflow the cups. They were pushed together and sitting on the shelf formed by the underwire, creating a deep cleavage that plunged behind a row of crisscrossed straps connecting the cups together. Your top kept you secured while giving the illusion that you might pop out at any moment.

Your high waist bikini bottom cinched your waist just enough to continue the hour-glass semblance started by your top. The bottom flanked the swell of your hips with high cut panels of mesh, which were overlaid with a crisscross of solid straps matching the straps from your top. The solid material in the middle was cut in an inverted triangle from the waistline to the middle of your legs, forcing the eyes of any onlooker to follow the path downward, including Bucky’s. When you spun around to give him a view of your backside, he was treated to the perfect amount of your large cheeks peeking out the sides of more mesh and a solid panel running up the middle to keep your butt modest for public viewing.

The whole outfit was colored with pattern of floral designs, birds, bees, and all things summery, while black was used for the mesh and to accent the brightness throughout.

“Bucky?”

A sound escaped Bucky’s slack jawed mouth. You knew that look. That’s the look you always gave him when he wore something insanely sexy. Bucky thought you looked so good, you left him speechless. Your confidence flew through the roof and you finally allowed your built up excitement to rush through you. You were sold—you were definitely going to buy this bathing suit now.

The fitting room associate walked by and stopped when she saw you, too. “Whoa…girl, you look FINE,” the associate interjected. You looked back at Bucky who vigorously nodded in agreement. You grinned ecstatically and hurried into the fitting room to change back to your normal clothes.

When you exited, lucky bathing suit in hand, you hooked your free arm around Bucky’s and led him to the front store to pay. He was still flushed and unable to speak, so you did the talking for the both of you. You didn’t flinch when you saw the total price (a LOT, by the way). You happily handed over your debit card and silently swore yourself to a month of rice, eggs, and beans to make up for it.

After paying, you took the keys to Bucky’s car and opted to drive the two of you back to your apartment. You palmed the steering wheel one-handed and interlaced your right hand into Bucky’s metal one. You hummed aimlessly during the ride home, truly satisfied with today’s outcome. Once you arrived, you shifted the car into park and let the engine idle. You looked over to Bucky in the passenger seat and smiled warmly.

“Thanks again for taking me shopping today, Bucky,” you began. “I, uh…. Let me know when you and the rest of the gang are having another party. I would love to come over.” You leaned over and gave Bucky a small peck on the cheek before exiting the car and heading for the apartment complex’s front door.

After you disappeared through the front door, Bucky got out of the passenger side of his car to switch over to the driver’s side. He got in, strapped on his seat belt, and just sat there, debating with himself. “Yeah, I gotta get up there,” he exhaled. He drove around the corner of the building, parked the car, and rushed to the front door to hit your buzzer. Your voice crackled in the speaker, “Hello?” “Y/N, it’s me. Let me up?”

“Uh, yeah sure, hold on.” You sounded a little confused. Understandably so; you had just said goodbye to him a few minutes ago. Just then, an idea popped up in your mind. You were going to give Bucky the thanks he truly deserved. 

A loud buzz and a heavy clink signaled Bucky’s permission to open the door. He bounded the steps two at a time. Of course you lived on the top floor where it was the hottest during the summers, and of course your complex didn’t have a functioning elevator. But leaping up a few flights of stairs was no challenge for Bucky, especially when he had you front and center on his mind.

He knocked frantically when he reached your door. 

“Hold on, Buck!” you called out through the heavy door.

After a few minutes, he heard something clacking against the floor and growing louder as it approached the front door. The door swung open, and there you were in your new jaw-dropping bathing suit and a pair of black high heels to finish the look. You stood there confidently, seductively, letting Bucky take in all your delicious curves the suit accentuated so well.

“Did you forget something?” you feigned innocence.

“Ooooh yeah,” Bucky growled. He surged forward to devour your lips with his own, pushing the door shut behind him with his foot. When he pulled away from the fervent kiss, he led you straight to your bedroom.

The bathing suit truly became yours then, having been christened between you and Bucky making love all night.

A few weeks later, Bucky followed through and invited you over to another get together at the Avengers compound. Bucky was on the patio helping Steve man the quadruple-wide grill. The two were deep in their own conversation while the party carried on around the patio, the deck, and in the pool.

“I’m telling you, Stevie, it’s crazy. I can’t even control myself when I think about it.” Steve flipped a burger patty, causing it to sizzle aggressively. “Yeah, I can tell, bud. Try not to pop a boner in front of all of us, okay? It ain’t that kind of party.” “Har har har. Whatever, Stevie.” Bucky used a pair of tongs to flip over some hot dogs. They were charring perfect diagonal lines on each side. “I bet you’ll be telling yourself that when you see her. I’m serious. She always looks gorgeous, but when she’s in that suit she looks like a total knockout!” “Who looks like a total knockout, Bucky?”

Steve and Bucky turned around to see you standing right behind them. You unbuttoned and shrugged off your cardigan styled cover up and tossed it on a nearby table, showing off what a ‘knockout’ you really were in the bathing suit.

Steve was wide eyed. He swallowed and blinked rapidly, then tried to speak, but quickly realized he couldn’t, so he let his mouth hang open while his eyes automatically roamed up and down every part of your body, trying to take in as much of you as possible. It was like his mind couldn’t decide where to settle his gaze. Every inch of you was the best view he’d seen.

You giggled and spun yourself around like you were on display. “You like what you see, Steve?” Steve could only give you a tiny nod. Oh yeah, he was definitely on board with the new bathing suit, too.

Bucky was grinning wildly. He dangled the tongs on a hook on the side of the grill and approached you eagerly. He hugged you tightly against his body, causing your pushed up breasts to bulge up further. The image was ridiculously salacious for such an innocent gesture. A tiny hitched sound escaped Steve’s open mouth, causing Bucky to look over at him and smirk knowingly.

“Hey now, Stevie. Cool your jets—it ain’t that kind of party, remember?”

—End—

My Masterlist My AO3

[mellowdarkness]

I have an OC!

Hey! I decided to make an OC. So, here she is! 

I present to you… Meran!

Age: 23 years old

Height: 2m50 (8.2 feet)

Race: Half-Dragon, which causes her to have hard scales on her back, the back of her arms (like sleeves) and wrists, and also on her legs, which makes them look like knee-highs. She also has claw-like nails. However, she doesn’t come from a powerful dragon, so her physical dragon-like traits are limited to this.

Body : Very light-brown skin. She has freckles on her face, from one top of a cheek to the other, passing on the nose. Chubby, large shoulders and hips, thick thighs large breasts (down to her stomach), very bottom-heavy. Due to her dragon heritage, her body irradiates warmth. It’s very pleasant, although it can be bothersome in summer. Body hair grows quickly, so she tries to shave under her armpits as best as she can. She cares less about her hair around her vagina though, since it doesn’t bother her that much. Lactates a bunch. Enough for it to be a problem when she isn’t milked once every day. Her body is VERY soft,it’s almost unnatural. She has inverted nipples, but they’re not that sensitive unless they poke out.

Hair: Very long hair (down to her butt), curly and vermillion. She likes letting her hair go wild, but also getting it in a long ponytail. She enjoys putting little hair accessories in her hair, like hairclips or ribbons.  

Eyes: Emerald green, round eyes, kind of thick eyebrows (though she tries to pluck them so they don’t look too manly)

Personality: She is extremely shy with people she doesn’t know and blushes easily. She acts very motherly, and she’s always caring about what her lover feels like, but she also likes teasing them a lot. She’s Bisexual, but strictly monogamous, and would never cheat on her lover or accept a threesome. Her type would be someone that’s smaller than her or weak-looking yet very affectionate and kind. She hasn’t got anything against buff people or those bigger than her, she just prefers to have someone she feels she can protect. She loves kissing; especially French-kissing. The idea of her loved one’s tongue rolling around in her mouth pleases her greatly.

She is a good cook, even though she doesn’t like cooking. Meran cries easily when people are mean to her or too forward and she is very passive; she can’t defend herself in dangerous situations (ie, if she gets hit on by creepy guys, she’ll start to stutter and cry, without doing anything else to stop them, so if her lover isn’t around, she’ll have a bad time). She really likes physical contact with her lover; she’s gonna always try to cuddle and take their hand or their arm, especially if it’d make them flustered or in public. She likes being the big spoon in bed although she also likes being the little one sometimes.

She enjoys watching TV series and anime, but she isn’t an otaku either. She likes taking pictures of things, especially sceneries and loved ones.

Sex-wise, she has a stong mommy fetish, as well as a lactation one. She also has exhibitionst tendencies to some extent. During the act, she enjoys both being on top and under, and likes when people give her oral (especially facesitting), but doesn’t like giving it. But her favourite part is the after-sex cuddle time, where she loves to put her partner between her breasts and thighs to envelop them completely.      

Usual outfit: Usually, she wears green sweaters that she has trouble getting all zipped up, with normal jeans (although they’re often too tight) and sneakers. She usually has a T-shirt on too, but on rare occasions she can put nothing underneath her sweater.  She has trouble finding bras that fit her, so she either goes braless or just puts pads to avoid staining her clothes. She enjoys putting on cute panties, or lacey ones. In summer, she likes having skirts, and blouses that are left partially unbuttoned due to the size of her chest. Her pajamas are a shirt, with nothing on her bottoms except panties and stockings.

Please, be nice to her ^^ Don’t hesitate to send asks for me (or her) to answer! If you want to RP , feel free to send me a message, but be aware that I’m very new to this and that English isn’t my mother tongue. Other than that, go wild!

I’d like to thank @thetruearkher for everything. Without him, Meran wouldn’t even exist. He also helped a lot with vocabulary and proofreading,as well as being a great guy in general. Go check him out! He writes a lot and is really good at it ^^

[fitnessexpert00-blog]

15 Free Circuit Training Routines: Try These Fast Workouts Anywhere!

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15 Free Circuit Training Routines: Try These Fast Workouts Anywhere!

Conservatively speaking, this is is the greatest circuit training resource in the stories of the internet( probably ).

I mean come on, it has dinosaurs in it.

I’ll explain the benefits below, but if you’re just looking for routines to follow, click each below to take you to that workout :P TAGEND

Warm Up Circuit Beginner Bodyweight Circuit Advanced Bodyweight Circuit Playground Workout Circuit Kettlebell Workout Circuit Beginner Gym Circuit Hotel Workout Circuit The Batman Workout Circuit The Lord of the Rings Workout Circuit The 300 Workout Circuit The Wolverine Workout Circuit Complete List of Circuit Training Exercises

If you’re hoping circuit training will maximize your results in a minimum quantity of period, one of the 15 circuits above will do the trick!

What’s that, you say?

Your life is crazy busy and you don’t have a lot of time to work out? You’re not alone. Our community is filled with busy mothers, people who travel frequently for run, and others who just don’t have a lot of time.

Which is why we construct custom workout programs for customers in our 1-on-1 Online Coaching Program. Your Nerd Fitness Coach will get to know you, your goals, and your lifestyle, and develop a workout plan that’s specific to your hectic schedule and life.

Click below to jump on a free bellow with our team to learn how our coach-and-fours can help you get results and level up your life :P TAGEND

What is circuit train?

The “circuit” in circuit develop comes from the fact that you do a sequence of exercisings back to back to back, and then you repeat the sequence.

And then again. You cycle through the planned sequence of exercisings, or circuit, multiple times.

That’s circuit training.

Generally you made each major muscle group during one full circuit. You may do lower body for one workout. Then upper body the next.

You’ll find all sorts of difference circuit training sequences. Here’s some things most will have in common :P TAGEND

Several different exercisings. A normal circuit will have five to ten different movements per circuit. You’ll often hear these referred to as “stations.” Overhead press station, squat station, etc. Little to no remainder in between. The aim of circuit educate is to keep your heart rate up. Ideally, if you’re physically able, you go from one workout to another without stopping. Maybe you rest after the whole circuit. Maybe. Rinse and repeat. Generally you’ll run through your circuit a few times. Three rounds is common.

Make sense? The phase here is to work different parts of your body with different exercisings, and then while those proportions are recovering, you’re working on your other motions! This helps build cardiovascular health, while also improving muscular endurance and strength. Plus you’ll burn calories!

As we lay out in our article, Cardio vs Interval Training vs. Weight Training, research supportings that doing strength educate circuits is great for weight loss and overall health. More importantly, for somebody with limited time, doing a strength training circuit is more effective at building strength and burning fat than an equivalent quantity of cardio.

In other words, if you are trying to lose weight, you should be doing circuit training.

Our Beginner Bodyweight Circuit would be a great place to begin, and you can download a worksheet to assist you in get started right here :P TAGEND Grab Your Beginner Bodyweight Routine Worksheet. No Gym Required!

Complete this workout at home , no equipment involved

Avoid the common missteps everybody constructs when doing bodyweight exercisings

Learn how to finally get your first pull-up

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Woman

Man

Why Should I do circuit training?

Generally, you’ll hear exercise divided into strength training or aerobic exercise( cardio ).

What’s the difference, you wonder?

Strength training. Strength training is also referred to as anaerobic exercise, which would be a short exploded of energy for motion. Think of a push up or pull out. These exerts help build and tone muscle. Aerobic Exercise. “Aerobic” entails “needs oxygen.” Your heart rate increases to get oxygen where your body needs it, thus the word “cardio.” Running, biking, or jumping jacks would be examples of aerobic exert.

The thing about a circuit is, you actually do both categories. Presses and lunges fall into strength training. Jumping jacks are cardio. And since you aren’t stopping much in between stations, you’ll need more oxygen, and voila. Even more cardio.

With circuit training, you build muscle and burn fat WHILE building stamina.

As Michael Scott would say, “that’s a win, win win.”

There’s some debate on what kind of exercise is better for weight loss: aerobic or anaerobic.

My believes? If you’re limited on time and merely can pick one, I would pick strength training: when you strength develop, you violate your muscles down, and your body needs to work extra hard over the next 24 -4 8 hours to rebuild those muscles( with increased calories burned ).

Don’t overthink this though, we can cover both with a circuit.

Before and after your circuit develop: Warm up and stretching

No matter which circuit you pick, I want you to start with one important thing :P TAGEND

Warm up!

I cover why to warm up in an article determine right here. It doesn’t have to be much though, dedicate it about five minutes to get your muscles active and your heart rate up. This will help you do workouts properly and help prevent injury. You can run in place, do air punches and kicks, or some jumping jacks.

Here is NF Senior Coach Staci( you might know her incredibly story) presenting you many beginner options you can use to warm up as well :P TAGEND

Did I just tell you to prepare for circuit develop, with a circuit ?!

If you’re curious, here’s my personal warm-up :P TAGEND

Jump rope: 2-3 minutes Jumping jacks: 25 reps Body weight squats: 20 reps Lunges: 5 reps each leg. Hip extensions: 10 reps each side Hip rotations: 5 each leg Forward leg sways: 10 each leg Side leg sways: 10 each leg Move ups: 10 -2 0 reps Spider-man steps: 10 reps

Our goal isn’t to tire you out, instead we want to warm up you up. That’s step one.

Completing your prefer circuit training routine would be step two. Below, you’ll find 15 workouts you can follow along with!

Beginner Bodyweight Workout Circuit

This workout circuit, as we lay out in our Beginner Bodyweight Workout article, is as follows :P TAGEND

Bodyweight squattings: 20 reps Push-ups: 10 reps Walking lunges- 10 each leg Dumbbell rows( using a gallon milk jug or another weight ): 10 each arm. Plank: 15 seconds Jumping jacks: 30 reps

Run through this circuit three times. If you don’t have milk in the house for the rows, find something of roughly the same weight with a good handle.

If you want to download this Beginner Bodyweight Workout as a worksheet, you can do so when you sign up in the box below :P TAGEND Grab Your Beginner Bodyweight Routine Worksheet. No Gym Required!

Complete this workout at home , no equipment involved

Avoid the common mistakes everybody makes when doing bodyweight exercises

Learn how to finally get your first pull-up

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Advanced Bodyweight Exercises Circuit

If the novice circuit above is too easy for you, move on to our Advanced Bodyweight Workout Circuit. Check out the original article where we encompassed it here. The workout looks like this :P TAGEND

One legged squats- 10 each side[ warn super-difficult, merely attempt if you’re in good enough shape] Body weight squats: 20 reps Walking lunges: 20 reps( 10 each leg) Jump step-ups: 20 reps( 10 each leg) Pull-ups: 10 reps[ or inverted bodyweight rows] Dips( between bar stools ): 10 reps Chin ups: 10 reps[ or inverted bodyweight rows with underhand grip] Push-ups: 10 reps Plank: 30 seconds

I warn you, the above circuit will hurt … in a good way. You should be proud if you can get through this three times.

Playground Workout Circuit

Do you have a nearby playground? Why not workout there! If you have children, you can do it together. Or let them ignore you.

I’ll give you a Level One workout, and a Level Two. Check out the main playground article for some Level Three exercises.

Level One

Alternating step-ups: 20 reps( 10 each leg) Elevated push-ups: 10 reps Swing rows: 10 reps Assisted lunges: 8 reps each leg Bent leg reverse crunches: 10 reps

Level Two

Bench jumps: 10 reps Lower incline push-ups: 10 reps Body rows: 10 reps Lunges: 8 reps each leg Straight-out leg reversal crunches: 10 reps

After you’ve gone through a complete set three times, go down the slide!

Kettlebell Workout Circuit

Have a kettlebell lying around? Use it for a circuit!

Here’s our kettlebell workout full write-up, but you can also just watch the video and assure the workout here :P TAGEND

Halos: 8 reps( the two sides) Goblet squats: 10 reps Overhead presses: 8 reps( the two sides) Kettlebell swings: 15 reps Bent Over Rows: 8 reps( the two sides) Front rack reversal lunge: 6 reps( per side)

Once you’ve done the above three times, go ahead and put your kettlebell away for your final step: stretches.

If you want a kettlebell worksheet, grab one by signing up in the box below :P TAGEND Grab Your Beginner Kettlebell Routine Worksheet!

Complete this workout at home or gym with 1 kettlebell.

Avoid the common missteps everybody induces when doing kettlebell exercises.

Build strength, burn fat, level up your life!

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Beginner Gym Circuit Training

If you have access to a gym, you have a lot of circuit options.

If it’s your first time stepping foot in a fitness facility, check out our Beginner’s Guide to the Gym. The gym can be a scary place, but we’ll give you a strategy to get comfy.

We’ll also walk you through each motion above, for both Days A and B below. I would recommend reading that article, going through the leveled progressions, and working your route up to the circuits below :P TAGEND

Day A

Barbell squats: 10 reps Push-ups: 10 reps Pull-ups or pull-up alternatives: 10 reps

Day B

Barbell romanian deadlifts/ regular deadlifts: 10 reps Push-ups: 10 reps Dumbbell rows: 10 reps per limb

Alternate your circuits on different days. Rest in between. “Day A” could be Monday. Rest Tuesday. Wednesday could be “Day B.”

And you can download our full Strength 101 guide too, which has this routine along with other circuits to help you start build strength today :P TAGEND Download our comprehensive guidebook STRENGTH TRAINING 101!

Everything you need to know about getting strong.

Workout routines for bodyweight AND weight educate.

How to find the right gym and train properly in one.

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The Hotel Workout Circuit: For Travelers that Train

Sometimes, you just plain find yourself stuck in a hotel room. Maybe you can find the hotel gym, but I gamble it’s terrible! It probably has 2 machines, a contravene treadmill, and no free weights.

Ugh.

Instead, how about a workout circuit you can do in the room itself! Utilize the furniture to its full potential.

Level 1

Body weight squats: 20 reps Incline push-ups: 15 reps( foot on floor, hands on edge of bed or desk) One-arm luggage rows: 10 reps( each limb, use your suitcase as your weight) Reverse crunches: 10 reps

Level 2

Overhead Squats: 25 reps Push Ups: 20 reps Inverted Rows use the desk in your hotel room: 10 reps Reverse Crunches: 15 reps

Set the alarm clock to 15 minutes from now and see how many circuits you can do!

Check out our full post on hotel circuits if you want Level 3!

Nerdy Circuit Training Exercises

If those workouts above don’t tickle your fancy, we have these other nerdy circuits you can do too!

The Batman Workout Circuit

Day 1

Rolling squat tuck-up jumpings: 5 reps Side to side push-ups: 5 reps Modified headstand push-ups: 5 reps Jump pull-up with tuck/ Pull-up with Tuck-up: 5 reps Handstands against wall: 8 seconds

Day 2

‘ 180 Degree’ jump turns: 5 reps Tuck front lever hold: 8 seconds Tuck back lever hold: 8 seconds Low frog hold: 8 seconds

The Lord of the Rings Workout Circuit

Superset 1: The Fellowship of the Ring

“YOU SHALL NOT PASS! ” Slams: 3 medicine ball slams Legolas Bow Pulls: 7 renegade rows “One does not simply stroll lunge into Mordor “: 9 lunges, each leg Hip “Bridge of Khazad Dum”: 1 minute hip raises and hold at the top position

Superset 2: The Two Towers

Riders of ROWhan: 3 bodyweightrows Gimli “Shall I get you a box? ” jumps: 7 box jumps- REALLY explode Helm’s Deep-Squats: 9 bodyweight squats- get your ass to the ground Tower of Orthanc Holds: 1 minutes( Kick up against a wall and hold a handstand for as long as you can until 1 minute is complete, in as few as decides as possible. Check out our Guide to Handstands .)

Superset 3: The Return of the King

Eowyn “I am no Man! ”makers: 3 manmakers Light of Galadriel creates: 7 arm overhead dumbbell presses “Army of Dead”lifts: 9 sunlight weight reps, barbell or dumbbell Samwise Gamgee Carries: 1 minute( Demonstrated here by AKLulu carrying me at a NF meetup) A heavy sandbag over the shoulder works too. No sandbag? Merely carry two dumbbells around the gym for a minute.

If you can get through a superset three times, consider yourself an honorary Ranger. Nothing found in Mordor can faze you.

The 300 Workout Circuit

The below circuit is no joke. Then again, neither were the Spartan.

Pull-ups: 25 reps Deadlifts with 135 lbs: 50 reps Push-ups: 50 reps ’24-inch’ Box jumpings: 50 reps Floor wipers: 50 reps Single-arm clean-and-press with 36 lbs. kettlebell: 25 the two sides Pull-ups: 25 reps

The above sequence is designed to be completed once. If you can go through it twice, you’re ready to defend Greece.

The Wolverine Workout Circuit

Barbell Deadlift/ Dumbbell RDL/ Banded Good Morning/ Regular Good Morning: 10 reps Medicine Ball Slam/ Quick Downwards Bodyweight Squat: 10 reps Push-up to Renegade row( push-up, row left, push-up, row right, repeat ): 5 Rows per side Transverse Lunge and Chop: 5 reps each side

How many times do you do this circuit? AMRAP, or, As Many Rounds As Possible. I indicate setting a 12 minute timer and getting to work. Be careful though, because merely Wolverine can mend automatically.

You’ll need actual remainder.

Boom! There are your nerdy circuits. Feel free to rock the soundtrack of the referenced movies during your workout. If you own a cape , now’s the time.

Complete List of Circuit Training Exercises

You can do any of the workouts in this article and get a great workout, but if you want to build your own workout, you can totally do that too!

Here is a list of exercises you can use to create your workout.

Simply pick a few, and do one after the other in as many circuits as you want!

Pick your exercisings from this list to build your own circuit training workout, or suggest your own for us to add in the comments below!

Jump rope Burpees Mountain climbers Stairs Sprints High knees or running in place Box jumps Rowing machine Long-distance leaps Push-ups( any variation) Pull-ups( learn to do pull-ups) Bodyweight rows Bodyweight squattings Kettlebell sways Farmer carries( carry dumbbells and walk around) Lunges Planks Side planks Reverse crunches

Pick 3-5 exercises. Do 3 circuits with 10 reps of each exercise, one after the other! Have fun and maintain things interesting.

How to Stretch After Circuit Training

Once you finish your workout, the final step( three) would be stretching and cool down. No matter what circuit you go through, stretch after. It can help a lot with muscle recovery.

Scope this video for an awesome stretching sequence to follow :P TAGEND

You could also do some yoga poses. For stretching, find what feels good and take your time. Let your heart rate come down while you stretch.

You could even do some foam rolling too if you’re a glutton for punishment!

Getting Started With Circuit Training

There are all sorts of different ways to do circuit training. We just depicted you fifteen.

Warm Up Circuit Bodyweight Exercises Circuit Advanced Bodyweight Exercises Circuit Playground Workout Circuit Kettlebell Workout Circuit Beginner Gym Circuit Hotel Workout Circuit The Batman Workout Circuit The Lord of the Rings Workout Circuit The 300 Workout Circuit The Wolverine Workout Circuit Complete List of Circuit Training Exercises

YOUR MISSION: Complete one of the above circuit educate workouts! If you don’t know which one to pick, start with the Beginner Bodyweight Circuit. It’ll get you used to the idea of hustling from one exercising to the next.

And you can do it in your living room!

If you got this far in the article, I truly want you to try one of these workouts. Right NOW. I always mention the most important step in a fitness journey is starting it. Today, start circuit training.

Once completed, I’d love for you to share your story with the community in the comments :P TAGEND

How’d it run? Did you get through three full circuits? Which routine did you pick?

Here’s a more important question though: Are you doing the right workouts and eating the right way for your goals?

Most people aren’t. They follow a random workout and wonder why they don’t ensure outcomes. There’s nothing worse than spending months or years putting in the effort, only to not get the results you’re expecting.

This is why we built our popular 1-on-1 Coaching program. You’ll work with our certified NF instructors who will get to know you better than you know yourself, and then build a workout program that is specific to your exact goals.

Simply set, we tell you exactly what to do every day, and how to eat. And then, we check in with you regularly to make sure you’re doing it!

There’s no better way to maximize your effort than with an experienced coach. Which is why I have one!

Either way, find a circuit you’re comfy with, and do it. Then do it next week. And the following table. If you add circuit trained to your fitness routine, you’ll be on a solid track for leveling up your life.

-Steve

PS: I couldn’t quite figure out how to use this gif, but it was too good not to include.

If someone creates the “Short Circuit Workout Circuit” you’ll be my best friend forever.

###

All Photo credits can be found right here[ 1 ].

Footnotes( returns to text)

Photo Source: blur, fox bike, pull-up, raptor, gym, hotel, killer croc, wuestenigel: Kettlebell Push Press, gforce,

Read more: nerdfitness.com

[olivereliott]

Review: The 2019 Harley-Davidson FXDR 114

To the casual observer, Harley-Davidson appears to be on the ropes. So there’s a massive expectation with every new bike released: will it be the Hail Mary pass everyone’s waiting for?

The new Harley-Davidson FXDR 114 is under that intense scrutiny. Revealed hot on the heels of the Motor Co.’s recent four-model announcement, its aggressive styling and claims of superior performance has both detractors and fans fired up.

To find out if it lives up to the hype, I grabbed my Biltwell Lane Splitter and my best Dyna Bro flannel, and hopped a plane to balmy Thessaloniki, the second largest city in Greece.

The FXDR 114 is the tenth model in Harley’s new generation Softail range. So it shares the same chassis and Milwaukee-Eight power plant—with a few upgrades thrown into the equation, and a fresh, radical aesthetic.

Harley says the idea was to build a contemporary power cruiser—a drag-inspired bike that values performance and actually handles well. Its nearest cousin is the Softail Breakout, but key tweaks set it apart. For starters, the FXDR is the only Softail that’s exclusively available as a ‘114.’

That means it gets the 114 ci (1,868 cc) version of the Milwaukee-Eight V-twin, good for 162 Nm of torque at 3,500 rpm. (Power is likely to be around 90 hp at 4,500 rpm.) It also has a unique intake, inspired by Harley’s own drag bikes. It’s designed to enhance airflow, and it uses a synthetic material that shrugs off rain and doesn’t need oiling.

The drivetrain’s rounded off with a chunky two-into-one exhaust, with an angular design that has less chance of hitting the deck in corners. And it sounds pretty throaty too.

Harley-Davidson has worked hard on the geometry too. They wanted to keep the raked out look of the Breakout, but improve handling. So they pulled back the trail to 120 mm; 25 mm less than the Breakout, and 12 mm less than the entertaining Fat Bob. The front end gets 43 mm inverted forks, and a 19” front wheel for quicker turn-in.

Out back, Harley switched out the Softail’s steel swing arm for an aluminum one that’s 10.2 lbs lighter. And they moved the mount for the (preload adjustable) shock, effectively raising the rear end and improving both ground clearance and lean angle. The FXDR now has more lean than any other Softail, at just under 32 degrees left and right.

The rear wheel is the same 18” / 240 mm whopper as the Breakout—a mandatory feature on this style of bike. Both wheels are aluminum, as is the subframe, and even the strut that holds the rear tail light and plate assembly. As for the tail section, that’s built out of a composite material.

With all those weight saving features, the FXDR 114 still weighs in at 668 lbs (303 kg) wet. That’s only 8 lbs less than the Fat Bob 114, and it’s 15 lbs more than the bare-bones Street Bob.

Why all the comparisons? Because the FXDR’s price asks a lot of it. Starting at $21,349, its upgraded bits make it the most expensive in the Softail line.

But it’s also the most progressively styled, and that’s probably the biggest clue to its purpose. At the press briefing Ben Wright, chief engineer for the Softail platform, said that the FXDR’s design is a bridge between the current Softail range and the upcoming Streetfighter. So it’s a great snapshot of the Motor Co.’s thought process.

It’s sure to polarize opinion, but seeing it in the flesh had me instantly hooked. It has all the right power cruiser chops, but with neat contemporary touches. Like that flat track-esque rear section, and that oval LED headlight, borrowed from the Breakout. (Kudos to Frank Savage, who led the design team, and Dais Nagao, who penned the first design.)

Look at it from the front, and you’ll see the angles on the headlight shroud echoed on the air filter and the edges of the radiator covers. Peak behind that screen, and you’ll see the same tiny LED speedo as the Street Bob embedded behind it.

The FXDR’s raised clip-on handlebars keep the cockpit neat and open, and a removable plate reveals regular riser mount points, if you’d prefer to fit different bars.

The 4.4-gallon fuel tank is all-new too, with a more sculpted look than the other Softails. The FXDR wears it well, along with that oversized intake and angular exhaust. I don’t even mind the ridiculously large turn signals, and ugly-yet-compulsory bits like the rear mudguard are easy to bolt off.

What’s more, every last part feels primo to the touch. We had four of the six paint options on hand, and they all looked top-class in the light of day, with little orange highlights (right down to the spark plug wires) adding to the muscle bike feel.

There’s a USB port too, and a panel on the tail that pops off to reveal a small cubby (and a mounting point for a pillion pad).

But swinging a leg over the FXDR 114 quickly revealed a weakness: ergonomics. With forward controls and low bars, I looked and felt like a regular badass on it. But out on the road, it limited how good the FXDR could be.

Whacking the throttle open had the FXDR pulling off the mark like a freight train. With no traction control to rein it in (when asked, Harley said it was in the works for future models), getting the rear to breakaway and squirm was as juvenile as it was fun.

The riding position worked a treat here: all I had to do was hang off the clip-ons, feet out, with the scooped seat tucking me into the bike. But the pressure on my back and wrists made riding it a chore by the end of our 150-mile ride.

It also meant I had to work harder to shuffle it through corners. The shape of the seat made it hard to shift my weight around in the saddle, and harder still to hang off the side. With my feet out front I couldn’t rely on them for steering, and my arms were too stretched to get my elbows out.

There were a few corners that I went into way too hot, and had to slam brakes and scramble to correct myself, pronto.

But once I managed to adapt my riding style, I started to see the results of Harley-Davidson’s handling tweaks. That 19” front wheel does turn in easier, and the bike feels incredibly planted once it’s in a turn. On the Breakout, that fat rear wheel feels disconnected—but on the FXDR it works in unison with the front.

The chassis is stiff and predictable, and the increased lean angle actually makes a difference. I managed to put peg to pavement a grand total of once—but I did grind my boot heels frequently.

Just like I reported when I first rode the new Softails, power delivery from the 114 ci Milwaukee-Eight mill is thick and smooth. So it’s a hoot to power it out of corners. One of the H-D staffers on our ride pointed out that he could stick with me into turns (he was on a different bike)—but that I dropped him coming out of them.

The rest of the drivetrain’s no surprise: the clutch is light enough not to tire you out, the gearing is spot on and the FXDR’s twin 300mm, ABS-equipped front stoppers got me out of trouble more than once.

All in all, it’s a rowdy, fun ride. But that goofy riding position stops me from really loving it. And, honestly, that’s OK. Harley-Davidson is clearly pitching the FXDR 114 at riders who value power and styling more than all-out canyon carving ability. So if it’s trying to prove anything, it’s that Harley-Davidson are out to build something for everyone.

It does have me thinking though: what if Harley-Davidson applied the FXDR 114’s upgrades to, say, the Fat Bob? Or what if similar ideas are lurking under the hood of the upcoming Pan America, or the Streetfighter?

Interesting times in Milwaukee, no doubt.

Harley-Davidson FXDR 114 | Facebook | Instagram

Wes’ gear Biltwell Lane Splitter helmet Dyna Bro shirt Knox Urbane armored undershirt Aether Moto gloves Saint Men’s Stretch jeans Icon 1000 Truant 2 boots

[juliehbutler]

The Busy Woman’s Guide to Strength Training

You’ve got a lot going on, but you still want to take care of yourself. You don’t need an abundance of time to achieve great results with strength training; just proven guidelines.

Many women find themselves at the end of their to-do list. They’re focused on their careers, taking care of kids or loved ones, putting the needs of others before their own, or simply doing things they enjoy more than going to the gym.

Free time is scarce.

And — now understand I mean this void of the typical condescending tone it’s delivered — but, that’s no excuse. There’s a reason flight attendants tell you in the event of an emergency and oxygen masks deploy you should secure your mask first before assisting someone else. Likewise, you can’t take care of others to the best of your ability if you’re not the healthiest, strongest version of yourself.

“If you think taking care of yourself is selfish, change your mind. If you don’t, you’re simply ducking your responsibilities.” -Ann Richards

That may sting a bit, but taking care of yourself isn’t optional. You can’t delegate the responsibility to someone else. Even with limited time you can reap rewards, and I’ll show you how. Because strength training provides numerous benefits, it’s one of the best activities you can do to achieve results without a lot of time: it’s efficient. But you must follow some guidelines.

Or perhaps you’re thinking, “Shut up, Nia, I know taking care of myself is important. I just don’t want to spend more time than necessary at the gym or thinking about food because I have other interests I’d rather engage in.”

This is for you, too.

Workout Tips for the Busy Woman

Strength training provides numerous benefits (builds muscle, burns fat) so that’s what we’ll discuss here. Bottom line: if time is limited, spend it on strength training.

1. Purge the typical “I have to do all of this, all the time” from your mind. Maybe when you were younger or before you had kids you were able to work out for 60+ minutes a few days per week, and now that you don’t have that option, you think there’s no sense in working out for only 30 minutes. “I’d only have half an hour once I got to the gym, so what’s the point in even going?” or “I can only make it to the gym twice per week; there’s no way that’s enough” are common objections.

But they’re incorrect. It’s not about how much time you have, but what you do with it that counts. When time is short you can’t waste it on the minutiae — sadly this is a trap many find themselves. You must focus on the few BIG things that produce the majority of the results. Resist the urge to nit-pick the small things.

Example 1:

Big thing: I will strength train 2-3 times per week. (Yes! Do this — you’ll see how below.)

Small thing: Is it optimal to work out earlier or later in the day? (No. Don’t focus on this; it’s insignificant. But the answer: whatever is most convenient.)

Example 2:

Big thing: I’m going to eat at least .7-.9 grams of protein per pound of bodyweight. (Yes. Do it.)

Small thing: I’m going to debate whether I should eat an apple or strawberries (No. This is a waste of mental energy. Both are good and anyone who says to avoid bananas or something equally preposterous is contributing to the bullshit plaguing health and fitness. You have better things to do with your time than get sucked into such nonsense. This isn’t just a “small” thing — it’s a stupid thing.)

Example 3:

Big thing: I’m going to get a minimum of 7 hours of sleep every night. (You’re smart to do this. Many people grossly underestimate the value of sufficient sleep.)

Small thing: Should I eat three or four meals per day? (Nope. Small thing. And the right answer is: whatever you prefer and will adhere to long-term.)

2. Don’t worry about what anyone else is doing. This is your journey. It’s tempting to compare ourselves to our friends or other women at the gym or fit pros on social media. Don’t do it. This is your journey. Another woman’s body is not your measuring stick for success. There are simply too many different body shapes, anthropometry considerations, and genetic factors to make comparison even the least bit productive.

3. Big, compound exercises first. If you have limited time, make it count. Use large, multi-joint exercises like push-ups and presses, rows and pull-ups, squats, lunges, and deadlifts. You’ll reap greater benefits from getting stronger (more on this below) with compound exercises than you will doing exercises like triceps kick-backs, leg extensions, and other single-joint exercises. The former provides most the results, so they deserve your effort.

4. Stick with total body workouts. This way you train each muscle group frequently; if you don’t have much time to train, this is imperative. Include a lower body exercise (e.g., squats, lunges), upper body push (e.g., low incline bench press, barbell press), and upper body pull (e.g., pull-ups/cable pull-downs, dumbbell row). When you follow that triple-exercise format you can achieve terrific results with just three exercises per workout.

5. Quality. A common mistake people make is rushing through their workout. If you’re going to do it, do it right. Give weight training the respect it deserves. Make every rep count. Put as much effort and focus into the first rep of a set as the last.

Even if you only have 15 minutes you can create a training effect. You’ll need to keep rest periods to a minimum; using circuits (exercises performed in alternating fashion) as opposed to straight sets (performing all sets of an exercise on its own before moving on to other exercises in the workout) will give you maximum benefits in minimum time.

Here’s a sample circuit:

Squat x 8 reps

Dumbbell bench press x 8 reps

Dumbbell row x 8 reps per arm

Perform each exercise one after the other, and only rest as needed. Perform a total of 3-4 circuits. You should be able to complete 3-4 circuits in 15 minutes if you keep rest periods brief. You’ll be breathing hard, but you’ll experience how effective a quick, high quality strength training session can be.

6. Improve your performance. Every time you repeat a workout you must do a little better. Perform at least one more total rep for each exercise, or increase the weight. If time is at a minimum you can decrease rest periods between exercises or circuits. Gradual, consistent performance improvement is mandatory. This is why you need to keep a workout log so you can see your progress as it unfolds and know what you must do to progress.

7. Schedule workouts on most convenient days. I recommend taking a day off between total body workouts. For example: perform a workout on Tuesday, Thursday, and Saturday. Or if you can only work out twice per week, something like Tuesday and Saturday. But if you know the only days you’ll actually commit to working out occur in a row, like Saturday and Sunday, that’s what you must work with.* You’ll achieve greater results making due with what you have to work with than waiting for your schedule to be “ideal” or less chaotic.

Set yourself up for success. Schedule workouts when you know you’ll do them, and this may change with your schedule.

8. Supplement with bodyweight workouts. Maybe you can’t devote 20 minutes to drive to the gym, wait for equipment to become available, do your workout, and drive 20 minutes home. Before you know it, what should’ve been a 30-minute workout turned into a 2-hour event.

If you don’t have a home gym, this is when bodyweight workouts are extremely useful. If you can only devote 1-2 workouts to the gym each week, perform a third bodyweight workout at home. It doesn’t need to be fancy:

Reverse lunges

Push-ups

Glute bridge

Inverted rows

Perform those exercises as a circuit. Either perform 2-4 circuits or set a timer for 10-20 minutes and perform as many circuits as possible. Each time you repeat the workout either a) perform more reps for each exercise, b) complete more total circuits or, c) perform the same number of circuits in less time.

You can find more bodyweight exercises and their progressions in this article.

9. Got extra time? Sprinkle in additional isolation exercises. Compound exercises should be performed first, but days that provide extra time are a good opportunity to include additional exercises, like isolation exercises for extra work on body parts you want to prioritize.

Want to give direct attention to your arms? Perform a few sets of dumbbell curls and lying extensions at the end of the workout. Want to boost your glutes? Add in single leg hip thrusts. Want to keep your shoulders healthy? You can’t go wrong with face-pull variations or band pull-aparts.

This extra work is just a bonus; great if you have the time, but not mandatory.

The Busy Woman’s Strength Training Programs

Now that you know what to do, here are some great strength training programs to get you started:

New to strength training? Start with The Women’s Beginner Strength Training Program.

Can you only devote two days* to the gym? No problem. Use the Two Day Per Week Strength Training Program.

Can you commit to three workouts per week? Use The Ultimate Lift Like a Girl Workout Template.

Need bodyweight workouts you can do at home? Check out these 7 bodyweight exercises and their progressions.

*Two workouts per week or doing two workouts back-to-back: is it “perfect”?

Screw “perfect”; it’s about what’s practical and sustainable long-term for you. The best workout program or eating regimen you can follow is the one you’ll adhere to for months and years, even if that means “only” strength training twice per week. Two workouts per week over the course of a year is 104 workouts. That’s a hell of a lot better than zero. Don’t let the desire of perfection distract you from what’s doable.

The Busy Woman’s Nutrition

Strength training is important; so is nutrition. Since you’re short on time you don’t want to waste more of it than necessary thinking about, and preparing, food. Here are some helpful tips.

Nourish your body so you can thrive. Too many women go into a “survival mode” mindset with eating. The goal, they think, is to eat as little as possible or find ways to diet harder, eat less, and trick themselves with other “diet hacks.” Don’t do this. If you are doing it, stop. Stop right now.

If you’re a busy woman and you’re participating in a challenging, progressive strength training program, you need to be fueled to perform at your best, and to recover from your activities. (And, no, you do not have to “earn your food.”)

Eat mostly minimally processed, real food. This is a key guideline proven to promote health and help stave off disease, and it’s backed by science. Nuts and seeds, beans and legumes, whole grains, fruits and vegetables, meat, poultry, fish, dairy, eggs, etc. These foods (unless you have an allergy, doctor’s orders to eat a certain way, or are vegetarian, vegan, etc.) should comprise most of your meals and snacks.

Ignore resources that claim a single food group (e.g., whole grains) or macronutrient (e.g., carbs, fat) is to be avoided or solely to blame for fat gain. Such statements get attention but are founded on cherry-picked, or just outright horrible, information. (Not to mention, there’s some product they sell that provides “the solution.”)

Get enough protein. Some women are shocked when they discover how little protein they consume. Start aiming for a minimum of .7 grams per pound of bodyweight or up to 1 gram per pound. (If you have excess weight to lose, this amount should be closer to a bodyweight you’d like to get closer to.) Get most of this from real food, but protein powder can be useful for convenience and to supplement your protein intake.

A couple months ago I starting using protein powder from True Nutrition — their protein is tested from a third party to assure quality. (You can get 5% off your purchase if you use the promo code “liftlikeagirl.” My favorites are whey protein isolate and pea protein isolate; I like to rotate them.)

Have fast-to-prepare meal options. Cook in bulk so you spend less time cooking and cleaning. Dedicate a couple hours per week (at the most convenient time, of course) to prep healthy foods (e.g., wash and cut up veggies). For example, I love omelets but I’m not going to spend time every morning washing, chopping and sautéing veggies, cooking the eggs, and cleaning up. You can simplify this by having the veggies already prepped or, during busy days, choose something quicker; I like oatmeal or my favorite smoothie most mornings. Also, use tools that make cooking convenient like a slow cooker or, my favorite, an Instant Pot.

The easier, more convenient foods and meals will always get eaten. Set yourself up for success by having them readily available.

What? That’s it? You bet your busy-butt that’s it. Unless you’ve been following those guidelines most of the time for several months, don’t request more information. Master the basics so they become habits; what you do because it’s part of your lifestyle and not something you have to actively think about. It’s like saying you’re going to host Thanksgiving dinner for your entire family when the only thing you can cook is a grilled cheese sandwich (and even it ends up charred half the time).

Stick to the basics, persevere, and you will be successful. “More” is not the solution and is often the reason people fail, because it was too much too soon and nothing stuck.

What If You Suddenly Have More Time?

Maybe your schedule varies: perhaps you go through periods where spare time is at a minimum, and then you have a phase it’s in greater supply. When you have extra time available, take advantage. Even if it’s a 30-day span, make the most of it. Perform three workouts per week instead of two, or conclude each workout with some extra isolation work. You may be surprised what you can accomplish with an intense focus in a short period of time.

Cover your bases with the strength training tips and nutrition guidelines above, and any extra you squeeze in is just a bonus. Remember: it’s not about how much time you have, but what you do with that time that matters most.

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The post The Busy Woman’s Guide to Strength Training appeared first on Nia Shanks.

from Healthy Living http://www.niashanks.com/busy-womans-guide-strength-training/

[sarahzlukeuk]

The Busy Woman’s Guide to Strength Training

You’ve got a lot going on, but you still want to take care of yourself. You don’t need an abundance of time to achieve great results with strength training; just proven guidelines.

Many women find themselves at the end of their to-do list. They’re focused on their careers, taking care of kids or loved ones, putting the needs of others before their own, or simply doing things they enjoy more than going to the gym.

Free time is scarce.

And — now understand I mean this void of the typical condescending tone it’s delivered — but, that’s no excuse. There’s a reason flight attendants tell you in the event of an emergency and oxygen masks deploy you should secure your mask first before assisting someone else. Likewise, you can’t take care of others to the best of your ability if you’re not the healthiest, strongest version of yourself.

“If you think taking care of yourself is selfish, change your mind. If you don’t, you’re simply ducking your responsibilities.” -Ann Richards

That may sting a bit, but taking care of yourself isn’t optional. You can’t delegate the responsibility to someone else. Even with limited time you can reap rewards, and I’ll show you how. Because strength training provides numerous benefits, it’s one of the best activities you can do to achieve results without a lot of time: it’s efficient. But you must follow some guidelines.

Or perhaps you’re thinking, “Shut up, Nia, I know taking care of myself is important. I just don’t want to spend more time than necessary at the gym or thinking about food because I have other interests I’d rather engage in.”

This is for you, too.

Workout Tips for the Busy Woman

Strength training provides numerous benefits (builds muscle, burns fat) so that’s what we’ll discuss here. Bottom line: if time is limited, spend it on strength training.

1. Purge the typical “I have to do all of this, all the time” from your mind. Maybe when you were younger or before you had kids you were able to work out for 60+ minutes a few days per week, and now that you don’t have that option, you think there’s no sense in working out for only 30 minutes. “I’d only have half an hour once I got to the gym, so what’s the point in even going?” or “I can only make it to the gym twice per week; there’s no way that’s enough” are common objections.

But they’re incorrect. It’s not about how much time you have, but what you do with it that counts. When time is short you can’t waste it on the minutiae — sadly this is a trap many find themselves. You must focus on the few BIG things that produce the majority of the results. Resist the urge to nit-pick the small things.

Example 1:

Big thing: I will strength train 2-3 times per week. (Yes! Do this — you’ll see how below.)

Small thing: Is it optimal to work out earlier or later in the day? (No. Don’t focus on this; it’s insignificant. But the answer: whatever is most convenient.)

Example 2:

Big thing: I’m going to eat at least .7-.9 grams of protein per pound of bodyweight. (Yes. Do it.)

Small thing: I’m going to debate whether I should eat an apple or strawberries (No. This is a waste of mental energy. Both are good and anyone who says to avoid bananas or something equally preposterous is contributing to the bullshit plaguing health and fitness. You have better things to do with your time than get sucked into such nonsense. This isn’t just a “small” thing — it’s a stupid thing.)

Example 3:

Big thing: I’m going to get a minimum of 7 hours of sleep every night. (You’re smart to do this. Many people grossly underestimate the value of sufficient sleep.)

Small thing: Should I eat three or four meals per day? (Nope. Small thing. And the right answer is: whatever you prefer and will adhere to long-term.)

2. Don’t worry about what anyone else is doing. This is your journey. It’s tempting to compare ourselves to our friends or other women at the gym or fit pros on social media. Don’t do it. This is your journey. Another woman’s body is not your measuring stick for success. There are simply too many different body shapes, anthropometry considerations, and genetic factors to make comparison even the least bit productive.

3. Big, compound exercises first. If you have limited time, make it count. Use large, multi-joint exercises like push-ups and presses, rows and pull-ups, squats, lunges, and deadlifts. You’ll reap greater benefits from getting stronger (more on this below) with compound exercises than you will doing exercises like triceps kick-backs, leg extensions, and other single-joint exercises. The former provides most the results, so they deserve your effort.

4. Stick with total body workouts. This way you train each muscle group frequently; if you don’t have much time to train, this is imperative. Include a lower body exercise (e.g., squats, lunges), upper body push (e.g., low incline bench press, barbell press), and upper body pull (e.g., pull-ups/cable pull-downs, dumbbell row). When you follow that triple-exercise format you can achieve terrific results with just three exercises per workout.

5. Quality. A common mistake people make is rushing through their workout. If you’re going to do it, do it right. Give weight training the respect it deserves. Make every rep count. Put as much effort and focus into the first rep of a set as the last.

Even if you only have 15 minutes you can create a training effect. You’ll need to keep rest periods to a minimum; using circuits (exercises performed in alternating fashion) as opposed to straight sets (performing all sets of an exercise on its own before moving on to other exercises in the workout) will give you maximum benefits in minimum time.

Here’s a sample circuit:

Squat x 8 reps

Dumbbell bench press x 8 reps

Dumbbell row x 8 reps per arm

Perform each exercise one after the other, and only rest as needed. Perform a total of 3-4 circuits. You should be able to complete 3-4 circuits in 15 minutes if you keep rest periods brief. You’ll be breathing hard, but you’ll experience how effective a quick, high quality strength training session can be.

6. Improve your performance. Every time you repeat a workout you must do a little better. Perform at least one more total rep for each exercise, or increase the weight. If time is at a minimum you can decrease rest periods between exercises or circuits. Gradual, consistent performance improvement is mandatory. This is why you need to keep a workout log so you can see your progress as it unfolds and know what you must do to progress.

7. Schedule workouts on most convenient days. I recommend taking a day off between total body workouts. For example: perform a workout on Tuesday, Thursday, and Saturday. Or if you can only work out twice per week, something like Tuesday and Saturday. But if you know the only days you’ll actually commit to working out occur in a row, like Saturday and Sunday, that’s what you must work with.* You’ll achieve greater results making due with what you have to work with than waiting for your schedule to be “ideal” or less chaotic.

Set yourself up for success. Schedule workouts when you know you’ll do them, and this may change with your schedule.

8. Supplement with bodyweight workouts. Maybe you can’t devote 20 minutes to drive to the gym, wait for equipment to become available, do your workout, and drive 20 minutes home. Before you know it, what should’ve been a 30-minute workout turned into a 2-hour event.

If you don’t have a home gym, this is when bodyweight workouts are extremely useful. If you can only devote 1-2 workouts to the gym each week, perform a third bodyweight workout at home. It doesn’t need to be fancy:

Reverse lunges

Push-ups

Glute bridge

Inverted rows

Perform those exercises as a circuit. Either perform 2-4 circuits or set a timer for 10-20 minutes and perform as many circuits as possible. Each time you repeat the workout either a) perform more reps for each exercise, b) complete more total circuits or, c) perform the same number of circuits in less time.

You can find more bodyweight exercises and their progressions in this article.

9. Got extra time? Sprinkle in additional isolation exercises. Compound exercises should be performed first, but days that provide extra time are a good opportunity to include additional exercises, like isolation exercises for extra work on body parts you want to prioritize.

Want to give direct attention to your arms? Perform a few sets of dumbbell curls and lying extensions at the end of the workout. Want to boost your glutes? Add in single leg hip thrusts. Want to keep your shoulders healthy? You can’t go wrong with face-pull variations or band pull-aparts.

This extra work is just a bonus; great if you have the time, but not mandatory.

The Busy Woman’s Strength Training Programs

Now that you know what to do, here are some great strength training programs to get you started:

New to strength training? Start with The Women’s Beginner Strength Training Program.

Can you only devote two days* to the gym? No problem. Use the Two Day Per Week Strength Training Program.

Can you commit to three workouts per week? Use The Ultimate Lift Like a Girl Workout Template.

Need bodyweight workouts you can do at home? Check out these 7 bodyweight exercises and their progressions.

*Two workouts per week or doing two workouts back-to-back: is it “perfect”?

Screw “perfect”; it’s about what’s practical and sustainable long-term for you. The best workout program or eating regimen you can follow is the one you’ll adhere to for months and years, even if that means “only” strength training twice per week. Two workouts per week over the course of a year is 104 workouts. That’s a hell of a lot better than zero. Don’t let the desire of perfection distract you from what’s doable.

The Busy Woman’s Nutrition

Strength training is important; so is nutrition. Since you’re short on time you don’t want to waste more of it than necessary thinking about, and preparing, food. Here are some helpful tips.

Nourish your body so you can thrive. Too many women go into a “survival mode” mindset with eating. The goal, they think, is to eat as little as possible or find ways to diet harder, eat less, and trick themselves with other “diet hacks.” Don’t do this. If you are doing it, stop. Stop right now.

If you’re a busy woman and you’re participating in a challenging, progressive strength training program, you need to be fueled to perform at your best, and to recover from your activities. (And, no, you do not have to “earn your food.”)

Eat mostly minimally processed, real food. This is a key guideline proven to promote health and help stave off disease, and it’s backed by science. Nuts and seeds, beans and legumes, whole grains, fruits and vegetables, meat, poultry, fish, dairy, eggs, etc. These foods (unless you have an allergy, doctor’s orders to eat a certain way, or are vegetarian, vegan, etc.) should comprise most of your meals and snacks.

Ignore resources that claim a single food group (e.g., whole grains) or macronutrient (e.g., carbs, fat) is to be avoided or solely to blame for fat gain. Such statements get attention but are founded on cherry-picked, or just outright horrible, information. (Not to mention, there’s some product they sell that provides “the solution.”)

Get enough protein. Some women are shocked when they discover how little protein they consume. Start aiming for a minimum of .7 grams per pound of bodyweight or up to 1 gram per pound. (If you have excess weight to lose, this amount should be closer to a bodyweight you’d like to get closer to.) Get most of this from real food, but protein powder can be useful for convenience and to supplement your protein intake.

A couple months ago I starting using protein powder from True Nutrition — their protein is tested from a third party to assure quality. (You can get 5% off your purchase if you use the promo code “liftlikeagirl.” My favorites are whey protein isolate and pea protein isolate; I like to rotate them.)

Have fast-to-prepare meal options. Cook in bulk so you spend less time cooking and cleaning. Dedicate a couple hours per week (at the most convenient time, of course) to prep healthy foods (e.g., wash and cut up veggies). For example, I love omelets but I’m not going to spend time every morning washing, chopping and sautéing veggies, cooking the eggs, and cleaning up. You can simplify this by having the veggies already prepped or, during busy days, choose something quicker; I like oatmeal or my favorite smoothie most mornings. Also, use tools that make cooking convenient like a slow cooker or, my favorite, an Instant Pot.

The easier, more convenient foods and meals will always get eaten. Set yourself up for success by having them readily available.

What? That’s it? You bet your busy-butt that’s it. Unless you’ve been following those guidelines most of the time for several months, don’t request more information. Master the basics so they become habits; what you do because it’s part of your lifestyle and not something you have to actively think about. It’s like saying you’re going to host Thanksgiving dinner for your entire family when the only thing you can cook is a grilled cheese sandwich (and even it ends up charred half the time).

Stick to the basics, persevere, and you will be successful. “More” is not the solution and is often the reason people fail, because it was too much too soon and nothing stuck.

What If You Suddenly Have More Time?

Maybe your schedule varies: perhaps you go through periods where spare time is at a minimum, and then you have a phase it’s in greater supply. When you have extra time available, take advantage. Even if it’s a 30-day span, make the most of it. Perform three workouts per week instead of two, or conclude each workout with some extra isolation work. You may be surprised what you can accomplish with an intense focus in a short period of time.

Cover your bases with the strength training tips and nutrition guidelines above, and any extra you squeeze in is just a bonus. Remember: it’s not about how much time you have, but what you do with that time that matters most.

Sign up below to join the newsletter and you’ll receive the Beautiful Badass Mini Course as a gift.

The post The Busy Woman’s Guide to Strength Training appeared first on Nia Shanks.

from Sarah Luke Fitness Updates http://www.niashanks.com/busy-womans-guide-strength-training/

[lindafrancois]

15 Circuit Training Routines: Try These Fast Workouts Anywhere!

This circuit training guide is gonna give you EVERYTHING you need to do your first kickass circuit training workout today.

I mean come on, it has dinosaurs in it.

These workouts are similar to the custom programs we build for our Online Coaching Clients who work out at home, on the road, and in outer space.

Okay FINE we don’t have any clients in space (yet). But we do have clients in Antarctica, and multiple aerospace engineers. Close enough?

We build workout programs that are actually fun! Learn more:

If you’re hoping circuit training will maximize your results in a minimum amount of time, one of the 15 circuits below will do the trick:

What are the benefits of Circuit Training?

Warm Up Circuit

Beginner Bodyweight Circuit

Advanced Bodyweight Circuit

Playground Workout Circuit

Kettlebell Workout Circuit

Beginner Gym Circuit

Hotel Workout Circuit

The Batman Workout Circuit

The Lord of the Rings Workout Circuit

The 300 Workout Circuit

The Wolverine Workout Circuit

Complete List of Circuit Training Exercises

What Are the Benefits of circuit training?

The “circuit” in circuit training comes from the fact that you do a sequence of exercises back to back to back, and then you repeat the sequence.

And then again.

You cycle through the planned sequence of exercises, or circuit, multiple times.

That’s circuit training.

Generally, you hit each major muscle group during one full circuit. You may do a lower body for one exercise. Then upper body the next.

You’ll find all sorts of different circuit training sequences. Here are some things most will have in common:

Several different exercises. A normal circuit will have five to ten different movements per circuit. You’ll often hear these referred to as “stations.” Overhead press station, squat station, etc.

Little to no rest in between. The goal of circuit training is to keep your heart rate up. Ideally, if you’re physically able, you go from one exercise to another without stopping. Maybe you rest after the whole circuit. Maybe.

Rinse and repeat. Generally, you’ll run through your circuit a few times. Three rounds are common.

Make sense?

The point here is to work different parts of your body with different exercises, and then while those parts are recovering, you’re working on your other movements! This helps build cardiovascular health, while also improving muscular endurance and strength.

Plus you’ll burn calories!

As we lay out in our article, Cardio vs Interval Training vs. Weight Training, research supports that doing strength training circuits is great for weight loss and overall health.

More importantly, for somebody with limited time, doing a strength training circuit is more effective at building strength and burning fat than an equivalent amount of cardio.

In other words, if you are trying to lose weight, you should be doing circuit training.

Our Beginner Bodyweight Circuit would be a great place to begin, and you can download a worksheet to help you get started right here:

Grab Your Beginner Bodyweight Routine Worksheet. No Gym Required!

Complete this workout at home, no equipment required

Avoid the common mistakes everybody makes when doing bodyweight exercises

Learn how to finally get your first pull-up

Why Should I do circuit training?

Generally, you’ll hear exercise divided into strength training or aerobic exercise (cardio).

What’s the difference, you wonder?

Strength training. Strength training is also referred to as anaerobic exercise, which would be a short burst of energy for movement. Think of a push-up or pull-up. These exercises help build and tone muscle.

Aerobic Exercise. “Aerobic” means “needs oxygen.” Your heart rate increases to get oxygen where your body needs it, thus the word “cardio.” Running, biking, or jumping jacks would be examples of aerobic exercise.

The thing about a circuit is, you actually do both categories. Presses and lunges fall into strength training. Jumping jacks are cardio.

And since you aren’t stopping much in between stations, you’ll need more oxygen, and voila. Even more cardio.

With circuit training, you build muscle and burn fat WHILE building stamina.

As Michael Scott would say, “that’s a win, win win.”

There’s some debate on what kind of exercise is better for weight loss: aerobic or anaerobic.

My thoughts?

If you’re limited on time and only can pick one, I would pick strength training: when you strength train, you break your muscles down, and your body needs to work extra hard over the next 24-48 hours to rebuild those muscles (with increased calories burned).

We work with our 1-on-1 Coaching Clients to create programs that combine both strength and cardio in a fun way – it really comes down to a program that you actually WANT to do.

Let us build you a workout program that's ACTUALLY fun!

Before and after your circuit training: Warm up and stretch

No matter which circuit you pick, I want you to start with one important thing:

Warm-up!

I cover why you should always warm up in an article found right here. It doesn’t have to be much though, give it about five minutes to get your muscles active and your heart rate up.

This will help you do exercises properly and help prevent injury. You can run in place, do air punches and kicks, or some jumping jacks.

Here is NF Senior Coach Staci (you might know her incredible story) showing you many beginner options you can use to warm up as well:

Did I just tell you to prepare for circuit training, with a circuit?!

If you’re curious, here’s my personal (advanced) warm-up:

Jump rope: 2-3 minutes 

Jumping jacks: 25 reps

Bodyweight squats: 20 reps

Lunges: 5 reps each leg.

Hip extensions: 10 reps each side

Hip rotations: 5 each leg

Forward leg swings: 10 each leg

Side leg swings: 10 each leg

Push-ups: 10-20 reps

Spider-man steps: 10 reps

Our goal isn’t to tire you out, instead we want to warm you up.

That’s step one.

Completing your chosen circuit training routine would be step two.

Below, you’ll find 15 workouts you can follow along with! And if you like our style of workouts, you can check out our coaching program where we’ll customize a circuit routine that fits your life and/or travel schedule:

Short on time? Let us build you a workout program!

Beginner Bodyweight Workout Circuit

This workout circuit, as we lay out in our Beginner Bodyweight Workout article, is as follows:

Bodyweight squats: 20 reps

Push-ups: 10 reps

Walking lunges – 10 each leg

Dumbbell rows (using a gallon milk jug or another weight): 10 each arm.

Plank: 15 seconds

Jumping jacks: 30 reps

Run through this circuit three times. If you don’t have milk in the house for the rows, find something of roughly the same weight with a good handle.

If you want to download this Beginner Bodyweight Workout as a worksheet, you can do so when you sign up in the box below:

Grab Your Beginner Bodyweight Routine Worksheet. No Gym Required!

Complete this workout at home, no equipment required

Avoid the common mistakes everybody makes when doing bodyweight exercises

Learn how to finally get your first pull-up

Want a coach to help every step of the way? Learn more:

Advanced Bodyweight Exercises Circuit

If the beginner circuit above is too easy for you, move on to our Advanced Bodyweight Workout Circuit. The workout looks like this:

One legged squats – 10 each side [warning super-difficult, only attempt if you’re in good enough shape]

Bodyweight squats: 20 reps

Walking lunges: 20 reps (10 each leg)

Jump step-ups: 20 reps (10 each leg)

Pull-ups: 10 reps [or inverted bodyweight rows]

Dips (between bar stools): 10 reps

Chin-ups: 10 reps [or inverted bodyweight rows with underhand grip]

Push-ups: 10 reps

Plank: 30 seconds

I warn you, the above circuit will hurt… in a good way. You should be proud if you can get through this three times.

Get a workout program that grows with you! Check out our Coaching Program:

Playground Workout Circuit

Do you have a nearby playground? Why not work out there! If you have kids, you can do it together. Or let them ignore you.

I’ll give you a Level One workout, and a Level Two. Check out the main playground article for some Level Three exercises.

Level One

Alternating step-ups: 20 reps (10 each leg)

Elevated push-ups: 10 reps

Swing rows: 10 reps

Assisted lunges: 8 reps each leg

Bent leg reverse crunches: 10 reps

Level Two

Bench jumps: 10 reps

Lower incline push-ups: 10 reps

Body rows: 10 reps

Lunges: 8 reps each leg

Straight leg reverse crunches: 10 reps

After you’ve gone through a complete set three times, go down the slide!

Working out doesn’t have to suck. Let our coaches build you a fun program!

Kettlebell Workout Circuit

Have a kettlebell lying around? Use it for a circuit!

Here’s our kettlebell workout full write-up, but you can also just watch the video and see the workout here:

Halos: 8 reps (each side)

Goblet squats: 10 reps

Overhead presses: 8 reps (each side)

Kettlebell swings: 15 reps

Bent Over Rows: 8 reps (each side)

Front rack reverse lunge: 6 reps (per side)

Once you’ve done the above three times, go ahead and put your kettlebell away for your final step: stretches.

If you want a kettlebell worksheet, grab one by signing up in the box below:

Grab Your Beginner Kettlebell Routine Worksheet!

Complete this workout at home or gym with 1 kettlebell.

Avoid the common mistakes everybody makes when doing kettlebell exercises.

Build strength, burn fat, level up your life!

Want more kettlebell training? Work with one of our coaches

Beginner Gym Circuit Training

If you have access to a gym, you have a lot of circuit options.

If it’s your first time stepping foot in a fitness facility, check out our Beginner’s Guide to the Gym. The gym can be a scary place, but we’ll give you a strategy to get comfy.

We’ll also walk you through each movement for both Days A and B below. I would recommend picking one of our 5 Beginner Gym Workouts, going through the leveled progressions, and working your way up to the circuits below:

DAY A GYM WORKOUT

Barbell squats: 10 reps

Push-ups: 10 reps

Pull-ups or pull-up alternatives: 10 reps

Day B GYM WORKOUT

Barbell Romanian deadlifts/regular deadlifts: 10 reps

Push-ups: 10 reps

Dumbbell rows: 10 reps per arm

Alternate your circuits on different days. Rest in between. “Day A” could be Monday. Rest Tuesday. Wednesday could be “Day B.”

We LOVE helping people get started in the gym, as we’re huge fans of barbell training and helping beginners build confidence with weight training! If that sounds like you…

Let us help you start weight training with our Coaching Program

And you can download our full Strength 101 guide too, which has this routine along with other circuits to help you start building strength today:

Download our comprehensive guide STRENGTH TRAINING 101!

Everything you need to know about getting strong.

Workout routines for bodyweight AND weight training.

How to find the right gym and train properly in one.

The Hotel Workout Circuit: For Travelers that Train

Sometimes, you just plain find yourself stuck in a hotel room. Maybe you can find the hotel gym, but I bet it’s terrible! It probably has 2 machines, a broken treadmill, and no free weights. 

Ugh.

Instead, how about a workout circuit you can do in the room itself! Utilize the furniture to its full potential.

Level 1

Bodyweight squats: 20 reps

Incline push-ups: 15 reps (feet on floor, hands on edge of bed or desk)

One-arm luggage rows: 10 reps (each arm, use your suitcase as your weight)

Reverse crunches: 10 reps

Level 2

Overhead Squats: 25 reps

Push-Ups: 20 reps

Inverted Rows using the desk in your hotel room: 10 reps

Reverse Crunches: 15 reps

Set the alarm clock to 15 minutes from now and see how many circuits you can do!

Check out our full post on hotel circuits if you want Level 3!

We have a LOT of business travelers in our 1-on-1 coaching program, which is why we create workouts for both their home gym and while traveling!

If you need worldwide accountability, workouts for home and the road, and want expert guidance…

Travel for work? Let us create a travel program to help you stay healthy!

Nerdy Circuit Training Exercises

If those workouts above don’t tickle your fancy, we have these other nerdy circuits you can do too!

The Batman Workout Circuit

Day 1

Rolling squat tuck-up jumps: 5 reps

Side to side push-ups: 5 reps

Modified headstand push-ups: 5 reps

Jump pull-up with tuck / Pull-up with Tuck-up: 5 reps

Handstands against wall: 8 seconds

Day 2

‘180 Degree’ jump turns: 5 reps

Tuck front lever hold: 8 seconds

Tuck back lever hold: 8 seconds

Low frog hold: 8 seconds

Get in shape like Batman with our Online Coaching!

The Lord of the Rings Workout Circuit

Superset 1: The Fellowship of the Ring

“YOU SHALL NOT PASS!” Slams: 3 medicine ball slams

Legolas Bow Pulls: 7 renegade rows

“One does not simply walk/lunge into Mordor”: 9 lunges, each leg

Hip “Bridge of Khazad Dum”: 1-minute hip raises and hold at the top position

Superset 2: The Two Towers

Riders of ROWhan: 3 bodyweight rows

Gimli “Shall I get you a box?” jumps: 7 box jumps – REALLY explode

Helm’s Deep-Squats: 9 bodyweight squats – get your ass to the ground

Tower of Orthanc Holds: 1 minute (Kick up against a wall and hold a handstand for as long as you can until 1 minute is complete, in as few as sets as possible. Check out our Guide to Handstands.)

Superset 3: The Return of the King

Eowyn “I am no Man!”makers: 3 manmakers

Light of Galadriel raises: 7 arm overhead dumbbell presses

“Army of Dead”lifts: 9 lightweight reps, barbell or dumbbell

Samwise Gamgee Carries: 1 minute (Demonstrated here by AKLulu carrying me at a NF meetup) A heavy sandbag over the shoulder works too. No sandbag? Just carry two dumbbells around the gym for a minute.

If you can get through a superset three times, consider yourself an honorary Ranger. Nothing found in Mordor can faze you.

Our Coaching Program changes lives! Let us change yours today:

The 300 Workout Circuit

The below circuit is no joke. Then again, neither were the Spartans.

Pull-ups: 25 reps

Deadlifts with 135lbs: 50 reps

Push-ups: 50 reps

‘24-inch’ Box jumps: 50 reps

Floor wipers: 50 reps

Single-arm clean-and-press with 36 lbs. kettlebell: 25 each side

Pull-ups: 25 reps

The above sequence is designed to be completed once. If you can go through it twice, you’re ready to defend Greece.

Our coaching program is with you every step of the way. Learn how:

The Wolverine Workout Circuit

Barbell Deadlift / Dumbbell RDL / Banded Good Morning / Regular Good Morning: 10 reps

Medicine Ball Slam / Quick Downwards Bodyweight Squat: 10 reps

Push-up to Renegade row (push-up, row left, push-up, row right, repeat): 5 Rows per side

Transverse Lunge and Chop: 5 reps each side

How many times do you do this circuit? AMRAP, or, As Many Rounds As Possible. I suggest setting a 12 minute timer and getting to work. Be careful though, because only Wolverine can heal automatically.

You’ll need actual rest.

Boom!

There are your nerdy circuits. Feel free to rock the soundtrack of the referenced movies during your workout. If you own a cape, now’s the time.

Want to look like Wolverine? Let our coaches help you reach your goals!

Complete List of Circuit Training Exercises

You can do any of the workouts in this article and get a great workout, but if you want to build your own workout, you can totally do that too!

Here is a list of exercises you can use to create your workout.

Simply pick a few, and do one after the other in as many circuits as you want!

Pick your exercises from this list to build your own circuit training workout, or suggest your own for us to add in the comments below!

CARDIO EXERCISES:

Jump rope

Jumping Jacks

Walking Jacks

Burpees

Mountain climbers

Stairs

Sprints

High knees

Running in place

Rowing machine

Long-distance jumps

Box jumps

UPPER BODY PUSH EXERCISES:

Push-ups (any variation)

Handstands.

UPPER BODY PULL EXERCISES

Dumbbell rows

Bodyweight rows

Negative pull-ups or chin-ups

Pull-ups or Chin-ups

LOWER BODY EXERCISES

Bodyweight squats

Lunges

Kettlebell swings

Farmer carries (carry dumbbells and walk around)

CORE EXERCISES:

Planks

Side planks

Reverse crunches

Pick 3-5 exercises, and arrange them as we discuss in our “how to build your own workout routine.”

Do 3 circuits with 10 reps of each exercise, one after the other!

Have fun and keep things interesting. And if you don’t want to build your own workout, that’s cool too! We have 15 free workouts in this article, and we can also do all the heavy lifting for you.

Well, not literally DO the heavy lifting, but you know what I mean. We create custom workout solutions for busy people just like you in our 1-on-1 Coaching Program. Let us create a workout and help you make better food choices.

It’s like having a Yoda in your pocket (again, not literally).

Let us create a workout program for you! Learn more about our Coaching Program

How to Stretch After Circuit Training

Once you finish your workout, the final step (three) would be stretching and cool down. No matter what circuit you go through, stretch after a workout. It can help a lot with muscle recovery.

Scope this video for an awesome stretching sequence to follow:

You could also do some yoga poses. For stretching, find what feels good and take your time. Let your heart rate come down while you stretch.

You could even do some foam rolling too if you’re a glutton for punishment!

Work with our Coaches to improve your flexibility! Learn more:

Getting Started With Circuit Training

There are all sorts of different ways to do circuit training. We just showed you fifteen.

Warm-Up Circuit

Beginner Bodyweight Circuit

Advanced Bodyweight Circuit

Playground Workout Circuit

Kettlebell Workout Circuit

Beginner Gym Circuit

Hotel Workout Circuit

The Batman Workout Circuit

The Lord of the Rings Workout Circuit

The 300 Workout Circuit

The Wolverine Workout Circuit

Complete List of Circuit Training Exercises

YOUR MISSION: Complete one of the above circuit training workouts! If you don’t know which one to pick, start with the Beginner Bodyweight Circuit. It’ll get you used to the idea of hustling from one exercise to the next.

And you can do it in your living room!

If you’re looking for more hands-on instruction and customized guidance, check out our 1-on-1 Coaching program. You’ll work with our certified NF instructors who get to know you better than you know yourself, and then build a workout program that is specific to your exact goals.

Simply put, we tell you exactly what to do every day, and how to eat. And then, we check in with you regularly to make sure you’re doing it!

We help busy people get in shape, step by step. Learn more about our Coaching Program!

If you got this far in the article, I really want you to try one of these workouts. Right NOW. I always mention the most important step in a fitness journey is starting it. Today, start circuit training.

Once completed, I’d love for you to share your story with the community in the comments:

How’d it go?

Did you get through three full circuits?

Which routine did you pick?

Find a circuit you’re comfortable with, and do it.

Then do it next week. And the following. And track your progress! 

If you add circuit training to your fitness routine, you’ll be on a solid path for leveling up your life.

-Steve

PS: I couldn’t quite figure out how to use this gif, but it was too good not to include.

If someone creates the “Short Circuit Workout Circuit” you’ll be my best friend forever.

###

All Photo credits can be found right here[1].

Footnotes    ( returns to text)

Photo Source: blur, fox bike, pull-up, raptor, gym, hotel, killer croc, wuestenigel: Kettlebell Push Press, gforce, 

15 Circuit Training Routines: Try These Fast Workouts Anywhere! published first on https://dietariouspage.tumblr.com/

[lindafrancois]

15 Circuit Training Routines: Try These Fast Workouts Anywhere!

This circuit training guide is gonna give you EVERYTHING you need to do your first kickass circuit training workout today.

I mean come on, it has dinosaurs in it.

These workouts are similar to the custom programs we build for our Online Coaching Clients who work out at home, on the road, and in outer space.

Okay FINE we don’t have any clients in space (yet). But we do have clients in Antarctica, and multiple aerospace engineers. Close enough?

We build workout programs that are actually fun! Learn more:

If you’re hoping circuit training will maximize your results in a minimum amount of time, one of the 15 circuits below will do the trick:

What are the benefits of Circuit Training?

Warm Up Circuit

Beginner Bodyweight Circuit

Advanced Bodyweight Circuit

Playground Workout Circuit

Kettlebell Workout Circuit

Beginner Gym Circuit

Hotel Workout Circuit

The Batman Workout Circuit

The Lord of the Rings Workout Circuit

The 300 Workout Circuit

The Wolverine Workout Circuit

Complete List of Circuit Training Exercises

What Are the Benefits of circuit training?

The “circuit” in circuit training comes from the fact that you do a sequence of exercises back to back to back, and then you repeat the sequence.

And then again.

You cycle through the planned sequence of exercises, or circuit, multiple times.

That’s circuit training.

Generally, you hit each major muscle group during one full circuit. You may do a lower body for one exercise. Then upper body the next.

You’ll find all sorts of different circuit training sequences. Here are some things most will have in common:

Several different exercises. A normal circuit will have five to ten different movements per circuit. You’ll often hear these referred to as “stations.” Overhead press station, squat station, etc.

Little to no rest in between. The goal of circuit training is to keep your heart rate up. Ideally, if you’re physically able, you go from one exercise to another without stopping. Maybe you rest after the whole circuit. Maybe.

Rinse and repeat. Generally, you’ll run through your circuit a few times. Three rounds are common.

Make sense?

The point here is to work different parts of your body with different exercises, and then while those parts are recovering, you’re working on your other movements! This helps build cardiovascular health, while also improving muscular endurance and strength.

Plus you’ll burn calories!

As we lay out in our article, Cardio vs Interval Training vs. Weight Training, research supports that doing strength training circuits is great for weight loss and overall health.

More importantly, for somebody with limited time, doing a strength training circuit is more effective at building strength and burning fat than an equivalent amount of cardio.

In other words, if you are trying to lose weight, you should be doing circuit training.

Our Beginner Bodyweight Circuit would be a great place to begin, and you can download a worksheet to help you get started right here:

Grab Your Beginner Bodyweight Routine Worksheet. No Gym Required!

Complete this workout at home, no equipment required

Avoid the common mistakes everybody makes when doing bodyweight exercises

Learn how to finally get your first pull-up

Why Should I do circuit training?

Generally, you’ll hear exercise divided into strength training or aerobic exercise (cardio).

What’s the difference, you wonder?

Strength training. Strength training is also referred to as anaerobic exercise, which would be a short burst of energy for movement. Think of a push-up or pull-up. These exercises help build and tone muscle.

Aerobic Exercise. “Aerobic” means “needs oxygen.” Your heart rate increases to get oxygen where your body needs it, thus the word “cardio.” Running, biking, or jumping jacks would be examples of aerobic exercise.

The thing about a circuit is, you actually do both categories. Presses and lunges fall into strength training. Jumping jacks are cardio.

And since you aren’t stopping much in between stations, you’ll need more oxygen, and voila. Even more cardio.

With circuit training, you build muscle and burn fat WHILE building stamina.

As Michael Scott would say, “that’s a win, win win.”

There’s some debate on what kind of exercise is better for weight loss: aerobic or anaerobic.

My thoughts?

If you’re limited on time and only can pick one, I would pick strength training: when you strength train, you break your muscles down, and your body needs to work extra hard over the next 24-48 hours to rebuild those muscles (with increased calories burned).

We work with our 1-on-1 Coaching Clients to create programs that combine both strength and cardio in a fun way – it really comes down to a program that you actually WANT to do.

Let us build you a workout program that's ACTUALLY fun!

Before and after your circuit training: Warm up and stretch

No matter which circuit you pick, I want you to start with one important thing:

Warm-up!

I cover why you should always warm up in an article found right here. It doesn’t have to be much though, give it about five minutes to get your muscles active and your heart rate up.

This will help you do exercises properly and help prevent injury. You can run in place, do air punches and kicks, or some jumping jacks.

Here is NF Senior Coach Staci (you might know her incredible story) showing you many beginner options you can use to warm up as well:

Did I just tell you to prepare for circuit training, with a circuit?!

If you’re curious, here’s my personal (advanced) warm-up:

Jump rope: 2-3 minutes 

Jumping jacks: 25 reps

Bodyweight squats: 20 reps

Lunges: 5 reps each leg.

Hip extensions: 10 reps each side

Hip rotations: 5 each leg

Forward leg swings: 10 each leg

Side leg swings: 10 each leg

Push-ups: 10-20 reps

Spider-man steps: 10 reps

Our goal isn’t to tire you out, instead we want to warm you up.

That’s step one.

Completing your chosen circuit training routine would be step two.

Below, you’ll find 15 workouts you can follow along with! And if you like our style of workouts, you can check out our coaching program where we’ll customize a circuit routine that fits your life and/or travel schedule:

Short on time? Let us build you a workout program!

Beginner Bodyweight Workout Circuit

This workout circuit, as we lay out in our Beginner Bodyweight Workout article, is as follows:

Bodyweight squats: 20 reps

Push-ups: 10 reps

Walking lunges – 10 each leg

Dumbbell rows (using a gallon milk jug or another weight): 10 each arm.

Plank: 15 seconds

Jumping jacks: 30 reps

Run through this circuit three times. If you don’t have milk in the house for the rows, find something of roughly the same weight with a good handle.

If you want to download this Beginner Bodyweight Workout as a worksheet, you can do so when you sign up in the box below:

Grab Your Beginner Bodyweight Routine Worksheet. No Gym Required!

Complete this workout at home, no equipment required

Avoid the common mistakes everybody makes when doing bodyweight exercises

Learn how to finally get your first pull-up

Want a coach to help every step of the way? Learn more:

Advanced Bodyweight Exercises Circuit

If the beginner circuit above is too easy for you, move on to our Advanced Bodyweight Workout Circuit. The workout looks like this:

One legged squats – 10 each side [warning super-difficult, only attempt if you’re in good enough shape]

Bodyweight squats: 20 reps

Walking lunges: 20 reps (10 each leg)

Jump step-ups: 20 reps (10 each leg)

Pull-ups: 10 reps [or inverted bodyweight rows]

Dips (between bar stools): 10 reps

Chin-ups: 10 reps [or inverted bodyweight rows with underhand grip]

Push-ups: 10 reps

Plank: 30 seconds

I warn you, the above circuit will hurt… in a good way. You should be proud if you can get through this three times.

Get a workout program that grows with you! Check out our Coaching Program:

Playground Workout Circuit

Do you have a nearby playground? Why not work out there! If you have kids, you can do it together. Or let them ignore you.

I’ll give you a Level One workout, and a Level Two. Check out the main playground article for some Level Three exercises.

Level One

Alternating step-ups: 20 reps (10 each leg)

Elevated push-ups: 10 reps

Swing rows: 10 reps

Assisted lunges: 8 reps each leg

Bent leg reverse crunches: 10 reps

Level Two

Bench jumps: 10 reps

Lower incline push-ups: 10 reps

Body rows: 10 reps

Lunges: 8 reps each leg

Straight leg reverse crunches: 10 reps

After you’ve gone through a complete set three times, go down the slide!

Working out doesn’t have to suck. Let our coaches build you a fun program!

Kettlebell Workout Circuit

Have a kettlebell lying around? Use it for a circuit!

Here’s our kettlebell workout full write-up, but you can also just watch the video and see the workout here:

Halos: 8 reps (each side)

Goblet squats: 10 reps

Overhead presses: 8 reps (each side)

Kettlebell swings: 15 reps

Bent Over Rows: 8 reps (each side)

Front rack reverse lunge: 6 reps (per side)

Once you’ve done the above three times, go ahead and put your kettlebell away for your final step: stretches.

If you want a kettlebell worksheet, grab one by signing up in the box below:

Grab Your Beginner Kettlebell Routine Worksheet!

Complete this workout at home or gym with 1 kettlebell.

Avoid the common mistakes everybody makes when doing kettlebell exercises.

Build strength, burn fat, level up your life!

Want more kettlebell training? Work with one of our coaches

Beginner Gym Circuit Training

If you have access to a gym, you have a lot of circuit options.

If it’s your first time stepping foot in a fitness facility, check out our Beginner’s Guide to the Gym. The gym can be a scary place, but we’ll give you a strategy to get comfy.

We’ll also walk you through each movement for both Days A and B below. I would recommend picking one of our 5 Beginner Gym Workouts, going through the leveled progressions, and working your way up to the circuits below:

DAY A GYM WORKOUT

Barbell squats: 10 reps

Push-ups: 10 reps

Pull-ups or pull-up alternatives: 10 reps

Day B GYM WORKOUT

Barbell Romanian deadlifts/regular deadlifts: 10 reps

Push-ups: 10 reps

Dumbbell rows: 10 reps per arm

Alternate your circuits on different days. Rest in between. “Day A” could be Monday. Rest Tuesday. Wednesday could be “Day B.”

We LOVE helping people get started in the gym, as we’re huge fans of barbell training and helping beginners build confidence with weight training! If that sounds like you…

Let us help you start weight training with our Coaching Program

And you can download our full Strength 101 guide too, which has this routine along with other circuits to help you start building strength today:

Download our comprehensive guide STRENGTH TRAINING 101!

Everything you need to know about getting strong.

Workout routines for bodyweight AND weight training.

How to find the right gym and train properly in one.

The Hotel Workout Circuit: For Travelers that Train

Sometimes, you just plain find yourself stuck in a hotel room. Maybe you can find the hotel gym, but I bet it’s terrible! It probably has 2 machines, a broken treadmill, and no free weights. 

Ugh.

Instead, how about a workout circuit you can do in the room itself! Utilize the furniture to its full potential.

Level 1

Bodyweight squats: 20 reps

Incline push-ups: 15 reps (feet on floor, hands on edge of bed or desk)

One-arm luggage rows: 10 reps (each arm, use your suitcase as your weight)

Reverse crunches: 10 reps

Level 2

Overhead Squats: 25 reps

Push-Ups: 20 reps

Inverted Rows using the desk in your hotel room: 10 reps

Reverse Crunches: 15 reps

Set the alarm clock to 15 minutes from now and see how many circuits you can do!

Check out our full post on hotel circuits if you want Level 3!

We have a LOT of business travelers in our 1-on-1 coaching program, which is why we create workouts for both their home gym and while traveling!

If you need worldwide accountability, workouts for home and the road, and want expert guidance…

Travel for work? Let us create a travel program to help you stay healthy!

Nerdy Circuit Training Exercises

If those workouts above don’t tickle your fancy, we have these other nerdy circuits you can do too!

The Batman Workout Circuit

Day 1

Rolling squat tuck-up jumps: 5 reps

Side to side push-ups: 5 reps

Modified headstand push-ups: 5 reps

Jump pull-up with tuck / Pull-up with Tuck-up: 5 reps

Handstands against wall: 8 seconds

Day 2

‘180 Degree’ jump turns: 5 reps

Tuck front lever hold: 8 seconds

Tuck back lever hold: 8 seconds

Low frog hold: 8 seconds

Get in shape like Batman with our Online Coaching!

The Lord of the Rings Workout Circuit

Superset 1: The Fellowship of the Ring

“YOU SHALL NOT PASS!” Slams: 3 medicine ball slams

Legolas Bow Pulls: 7 renegade rows

“One does not simply walk/lunge into Mordor”: 9 lunges, each leg

Hip “Bridge of Khazad Dum”: 1-minute hip raises and hold at the top position

Superset 2: The Two Towers

Riders of ROWhan: 3 bodyweight rows

Gimli “Shall I get you a box?” jumps: 7 box jumps – REALLY explode

Helm’s Deep-Squats: 9 bodyweight squats – get your ass to the ground

Tower of Orthanc Holds: 1 minute (Kick up against a wall and hold a handstand for as long as you can until 1 minute is complete, in as few as sets as possible. Check out our Guide to Handstands.)

Superset 3: The Return of the King

Eowyn “I am no Man!”makers: 3 manmakers

Light of Galadriel raises: 7 arm overhead dumbbell presses

“Army of Dead”lifts: 9 lightweight reps, barbell or dumbbell

Samwise Gamgee Carries: 1 minute (Demonstrated here by AKLulu carrying me at a NF meetup) A heavy sandbag over the shoulder works too. No sandbag? Just carry two dumbbells around the gym for a minute.

If you can get through a superset three times, consider yourself an honorary Ranger. Nothing found in Mordor can faze you.

Our Coaching Program changes lives! Let us change yours today:

The 300 Workout Circuit

The below circuit is no joke. Then again, neither were the Spartans.

Pull-ups: 25 reps

Deadlifts with 135lbs: 50 reps

Push-ups: 50 reps

‘24-inch’ Box jumps: 50 reps

Floor wipers: 50 reps

Single-arm clean-and-press with 36 lbs. kettlebell: 25 each side

Pull-ups: 25 reps

The above sequence is designed to be completed once. If you can go through it twice, you’re ready to defend Greece.

Our coaching program is with you every step of the way. Learn how:

The Wolverine Workout Circuit

Barbell Deadlift / Dumbbell RDL / Banded Good Morning / Regular Good Morning: 10 reps

Medicine Ball Slam / Quick Downwards Bodyweight Squat: 10 reps

Push-up to Renegade row (push-up, row left, push-up, row right, repeat): 5 Rows per side

Transverse Lunge and Chop: 5 reps each side

How many times do you do this circuit? AMRAP, or, As Many Rounds As Possible. I suggest setting a 12 minute timer and getting to work. Be careful though, because only Wolverine can heal automatically.

You’ll need actual rest.

Boom!

There are your nerdy circuits. Feel free to rock the soundtrack of the referenced movies during your workout. If you own a cape, now’s the time.

Want to look like Wolverine? Let our coaches help you reach your goals!

Complete List of Circuit Training Exercises

You can do any of the workouts in this article and get a great workout, but if you want to build your own workout, you can totally do that too!

Here is a list of exercises you can use to create your workout.

Simply pick a few, and do one after the other in as many circuits as you want!

Pick your exercises from this list to build your own circuit training workout, or suggest your own for us to add in the comments below!

CARDIO EXERCISES:

Jump rope

Jumping Jacks

Walking Jacks

Burpees

Mountain climbers

Stairs

Sprints

High knees

Running in place

Rowing machine

Long-distance jumps

Box jumps

UPPER BODY PUSH EXERCISES:

Push-ups (any variation)

Handstands.

UPPER BODY PULL EXERCISES

Dumbbell rows

Bodyweight rows

Negative pull-ups or chin-ups

Pull-ups or Chin-ups

LOWER BODY EXERCISES

Bodyweight squats

Lunges

Kettlebell swings

Farmer carries (carry dumbbells and walk around)

CORE EXERCISES:

Planks

Side planks

Reverse crunches

Pick 3-5 exercises, and arrange them as we discuss in our “how to build your own workout routine.”

Do 3 circuits with 10 reps of each exercise, one after the other!

Have fun and keep things interesting. And if you don’t want to build your own workout, that’s cool too! We have 15 free workouts in this article, and we can also do all the heavy lifting for you.

Well, not literally DO the heavy lifting, but you know what I mean. We create custom workout solutions for busy people just like you in our 1-on-1 Coaching Program. Let us create a workout and help you make better food choices.

It’s like having a Yoda in your pocket (again, not literally).

Let us create a workout program for you! Learn more about our Coaching Program

How to Stretch After Circuit Training

Once you finish your workout, the final step (three) would be stretching and cool down. No matter what circuit you go through, stretch after a workout. It can help a lot with muscle recovery.

Scope this video for an awesome stretching sequence to follow:

You could also do some yoga poses. For stretching, find what feels good and take your time. Let your heart rate come down while you stretch.

You could even do some foam rolling too if you’re a glutton for punishment!

Work with our Coaches to improve your flexibility! Learn more:

Getting Started With Circuit Training

There are all sorts of different ways to do circuit training. We just showed you fifteen.

Warm-Up Circuit

Beginner Bodyweight Circuit

Advanced Bodyweight Circuit

Playground Workout Circuit

Kettlebell Workout Circuit

Beginner Gym Circuit

Hotel Workout Circuit

The Batman Workout Circuit

The Lord of the Rings Workout Circuit

The 300 Workout Circuit

The Wolverine Workout Circuit

Complete List of Circuit Training Exercises

YOUR MISSION: Complete one of the above circuit training workouts! If you don’t know which one to pick, start with the Beginner Bodyweight Circuit. It’ll get you used to the idea of hustling from one exercise to the next.

And you can do it in your living room!

If you’re looking for more hands-on instruction and customized guidance, check out our 1-on-1 Coaching program. You’ll work with our certified NF instructors who get to know you better than you know yourself, and then build a workout program that is specific to your exact goals.

Simply put, we tell you exactly what to do every day, and how to eat. And then, we check in with you regularly to make sure you’re doing it!

We help busy people get in shape, step by step. Learn more about our Coaching Program!

If you got this far in the article, I really want you to try one of these workouts. Right NOW. I always mention the most important step in a fitness journey is starting it. Today, start circuit training.

Once completed, I’d love for you to share your story with the community in the comments:

How’d it go?

Did you get through three full circuits?

Which routine did you pick?

Find a circuit you’re comfortable with, and do it.

Then do it next week. And the following. And track your progress! 

If you add circuit training to your fitness routine, you’ll be on a solid path for leveling up your life.

-Steve

PS: I couldn’t quite figure out how to use this gif, but it was too good not to include.

If someone creates the “Short Circuit Workout Circuit” you’ll be my best friend forever.

###

All Photo credits can be found right here[1].

Footnotes    ( returns to text)

Photo Source: blur, fox bike, pull-up, raptor, gym, hotel, killer croc, wuestenigel: Kettlebell Push Press, gforce, 

15 Circuit Training Routines: Try These Fast Workouts Anywhere! published first on https://dietariouspage.tumblr.com/

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15 Free Circuit Training Routines: Try These Fast Workouts Anywhere!

Conservatively speaking, this is is the greatest circuit training resource in the history of the internet (probably).

I mean come on, it has dinosaurs in it.

I’ll explain the benefits below, but if you’re just looking for routines to follow, click each below to take you to that workout:

Warm Up Circuit

Beginner Bodyweight Circuit

Advanced Bodyweight Circuit

Playground Workout Circuit

Kettlebell Workout Circuit

Beginner Gym Circuit

Hotel Workout Circuit

The Batman Workout Circuit

The Lord of the Rings Workout Circuit

The 300 Workout Circuit

The Wolverine Workout Circuit

Complete List of Circuit Training Exercises

If you’re hoping circuit training will maximize your results in a minimum amount of time, one of the 15 circuits above will do the trick!

What’s that, you say?

Your life is crazy busy and you don’t have a lot of time to work out? You’re not alone. Our community is filled with busy parents, people who travel frequently for work, and others who just don’t have a lot of time.

Which is why we build custom workout programs for customers in our 1-on-1 Online Coaching Program. Your Nerd Fitness Coach will get to know you, your goals, and your lifestyle, and develop a workout plan that’s specific to your hectic schedule and life.

Click below to jump on a free call with our team to learn how our coaches can help you get results and level up your life:

What is circuit training?

  The “circuit” in circuit training comes from the fact that you do a sequence of exercises back to back to back, and then you repeat the sequence.

And then again. You cycle through the planned sequence of exercises, or circuit, multiple times.

That’s circuit training.

Generally you hit each major muscle group during one full circuit. You may do lower body for one exercise. Then upper body the next.

You’ll find all sorts of difference circuit training sequences. Here’s some things most will have in common:

Several different exercises. A normal circuit will have five to ten different movements per circuit. You’ll often hear these referred to as “stations.” Overhead press station, squat station, etc.

Little to no rest in between. The goal of circuit training is to keep your heart rate up. Ideally, if you’re physically able, you go from one exercise to another without stopping. Maybe you rest after the whole circuit. Maybe.

Rinse and repeat. Generally you’ll run through your circuit a few times. Three rounds is common.

Make sense? The point here is to work different parts of your body with different exercises, and then while those parts are recovering, you’re working on your other movements! This helps build cardiovascular health, while also improving muscular endurance and strength. Plus you’ll burn calories!

As we lay out in our article, Cardio vs Interval Training vs. Weight Training, research supports that doing strength training circuits is great for weight loss and overall health. More importantly, for somebody with limited time, doing a strength training circuit is more effective at building strength and burning fat than an equivalent amount of cardio.

In other words, if you are trying to lose weight, you should be doing circuit training.

Our Beginner Bodyweight Circuit would be a great place to begin, and you can download a worksheet to help you get started right here:

Grab Your Beginner Bodyweight Routine Worksheet. No Gym Required!

Complete this workout at home, no equipment required

Avoid the common mistakes everybody makes when doing bodyweight exercises

Learn how to finally get your first pull-up

I identify as a:

Woman

Man

Why Should I do circuit training?

  Generally, you’ll hear exercise divided into strength training or aerobic exercise (cardio).

What’s the difference, you wonder?

Strength training. Strength training is also referred to as anaerobic exercise, which would be a short burst of energy for movement. Think of a push up or pull up. These exercises help build and tone muscle.

Aerobic Exercise. “Aerobic” means “needs oxygen.” Your heart rate increases to get oxygen where your body needs it, thus the word “cardio.” Running, biking, or jumping jacks would be examples of aerobic exercise.

The thing about a circuit is, you actually do both categories. Presses and lunges fall into strength training. Jumping jacks are cardio. And since you aren’t stopping much in between stations, you’ll need more oxygen, and voila. Even more cardio.

With circuit training, you build muscle and burn fat WHILE building stamina.

As Michael Scott would say, “that’s a win, win win.”

There’s some debate on what kind of exercise is better for weight loss: aerobic or anaerobic.

My thoughts? If you’re limited on time and only can pick one, I would pick strength training: when you strength train, you break your muscles down, and your body needs to work extra hard over the next 24-48 hours to rebuild those muscles (with increased calories burned).

Don’t overthink this though, we can cover both with a circuit.

Before and after your circuit training: Warm up and stretch

No matter which circuit you pick, I want you to start with one important thing:

Warm up!

I cover why to warm up in an article found right here. It doesn’t have to be much though, give it about five minutes to get your muscles active and your heart rate up. This will help you do exercises properly and help prevent injury. You can run in place, do air punches and kicks, or some jumping jacks.

Here is NF Senior Coach Staci (you might know her incredibly story) showing you many beginner options you can use to warm up as well:

Did I just tell you to prepare for circuit training, with a circuit?!

If you’re curious, here’s my personal warm-up:

Jump rope: 2-3 minutes 

Jumping jacks: 25 reps

Body weight squats: 20 reps

Lunges: 5 reps each leg.

Hip extensions: 10 reps each side

Hip rotations: 5 each leg

Forward leg swings: 10 each leg

Side leg swings: 10 each leg

Push ups: 10-20 reps

Spider-man steps: 10 reps

Our goal isn’t to tire you out, instead we want to warm up you up. That’s step one.

Completing your chosen circuit training routine would be step two. Below, you’ll find 15 workouts you can follow along with!

Beginner Bodyweight Workout Circuit

This workout circuit, as we lay out in our Beginner Bodyweight Workout article, is as follows:

Bodyweight squats: 20 reps

Push-ups: 10 reps

Walking lunges – 10 each leg

Dumbbell rows (using a gallon milk jug or another weight): 10 each arm.

Plank: 15 seconds

Jumping jacks: 30 reps

Run through this circuit three times. If you don’t have milk in the house for the rows, find something of roughly the same weight with a good handle.

If you want to download this Beginner Bodyweight Workout as a worksheet, you can do so when you sign up in the box below:

Grab Your Beginner Bodyweight Routine Worksheet. No Gym Required!

Complete this workout at home, no equipment required

Avoid the common mistakes everybody makes when doing bodyweight exercises

Learn how to finally get your first pull-up

I identify as a:

Woman

Man

Advanced Bodyweight Exercises Circuit

If the beginner circuit above is too easy for you, move on to our Advanced Bodyweight Workout Circuit. Check out the original article where we covered it here. The workout looks like this:

One legged squats – 10 each side [warning super-difficult, only attempt if you’re in good enough shape]

Body weight squats: 20 reps

Walking lunges: 20 reps (10 each leg)

Jump step-ups: 20 reps (10 each leg)

Pull-ups: 10 reps [or inverted bodyweight rows]

Dips (between bar stools): 10 reps

Chin ups: 10 reps [or inverted bodyweight rows with underhand grip]

Push-ups: 10 reps

Plank: 30 seconds

I warn you, the above circuit will hurt… in a good way. You should be proud if you can get through this three times.

Playground Workout Circuit

Do you have a nearby playground? Why not workout there! If you have kids, you can do it together. Or let them ignore you.

I’ll give you a Level One workout, and a Level Two. Check out the main playground article for some Level Three exercises.

Level One

Alternating step-ups: 20 reps (10 each leg)

Elevated push-ups: 10 reps

Swing rows: 10 reps

Assisted lunges: 8 reps each leg

Bent leg reverse crunches: 10 reps

Level Two

Bench jumps: 10 reps

Lower incline push-ups: 10 reps

Body rows: 10 reps

Lunges: 8 reps each leg

Straight leg reverse crunches: 10 reps

After you’ve gone through a complete set three times, go down the slide!

Kettlebell Workout Circuit

Have a kettlebell lying around? Use it for a circuit!

Here’s our kettlebell workout full write-up, but you can also just watch the video and see the workout here:

Halos: 8 reps (each side)

Goblet squats: 10 reps

Overhead presses: 8 reps (each side)

Kettlebell swings: 15 reps

Bent Over Rows: 8 reps (each side)

Front rack reverse lunge: 6 reps (per side)

Once you’ve done the above three times, go ahead and put your kettlebell away for your final step: stretches.

If you want a kettlebell worksheet, grab one by signing up in the box below:

Grab Your Beginner Kettlebell Routine Worksheet!

Complete this workout at home or gym with 1 kettlebell.

Avoid the common mistakes everybody makes when doing kettlebell exercises.

Build strength, burn fat, level up your life!

I identify as a:

Woman

Man

Beginner Gym Circuit Training

  If you have access to a gym, you have a lot of circuit options.

If it’s your first time stepping foot in a fitness facility, check out our Beginner’s Guide to the Gym. The gym can be a scary place, but we’ll give you a strategy to get comfy.

We’ll also walk you through each movement above, for both Days A and B below. I would recommend reading that article, going through the leveled progressions, and working your way up to the circuits below:

Day A

Barbell squats: 10 reps

Push-ups: 10 reps

Pull-ups or pull-up alternatives: 10 reps

Day B

Barbell romanian deadlifts/regular deadlifts: 10 reps

Push-ups: 10 reps

Dumbbell rows: 10 reps per arm

Alternate your circuits on different days. Rest in between. “Day A” could be Monday. Rest Tuesday. Wednesday could be “Day B.”

And you can download our full Strength 101 guide too, which has this routine along with other circuits to help you start building strength today:

Download our comprehensive guide STRENGTH TRAINING 101!

Everything you need to know about getting strong.

Workout routines for bodyweight AND weight training.

How to find the right gym and train properly in one.

I identify as a:

Woman

Man

The Hotel Workout Circuit: For Travelers that Train

Sometimes, you just plain find yourself stuck in a hotel room. Maybe you can find the hotel gym, but I bet it’s terrible! It probably has 2 machines, a broken treadmill, and no free weights. 

Ugh.

Instead, how about a workout circuit you can do in the room itself! Utilize the furniture to its full potential.

Level 1

Body weight squats: 20 reps

Incline push-ups: 15 reps (feet on floor, hands on edge of bed or desk)

One-arm luggage rows: 10 reps (each arm, use your suitcase as your weight)

Reverse crunches: 10 reps

Level 2

Overhead Squats: 25 reps

Push Ups: 20 reps

Inverted Rows using the desk in your hotel room: 10 reps

Reverse Crunches: 15 reps

Set the alarm clock to 15 minutes from now and see how many circuits you can do!

Check out our full post on hotel circuits if you want Level 3!

Nerdy Circuit Training Exercises

  If those workouts above don’t tickle your fancy, we have these other nerdy circuits you can do too!

The Batman Workout Circuit

Day 1

Rolling squat tuck-up jumps: 5 reps

Side to side push-ups: 5 reps

Modified headstand push-ups: 5 reps

Jump pull-up with tuck / Pull-up with Tuck-up: 5 reps

Handstands against wall: 8 seconds

Day 2

‘180 Degree’ jump turns: 5 reps

Tuck front lever hold: 8 seconds

Tuck back lever hold: 8 seconds

Low frog hold: 8 seconds

The Lord of the Rings Workout Circuit

Superset 1: The Fellowship of the Ring

“YOU SHALL NOT PASS!” Slams: 3 medicine ball slams

Legolas Bow Pulls: 7 renegade rows

“One does not simply walking lunge into Mordor”: 9 lunges, each leg

Hip “Bridge of Khazad Dum”: 1 minute hip raises and hold at the top position

Superset 2: The Two Towers

Riders of ROWhan: 3 bodyweight rows

Gimli “Shall I get you a box?” jumps: 7 box jumps – REALLY explode

Helm’s Deep-Squats: 9 bodyweight squats – get your ass to the ground

Tower of Orthanc Holds: 1 minutes (Kick up against a wall and hold a handstand for as long as you can until 1 minute is complete, in as few as sets as possible. Check out our Guide to Handstands.)

Superset 3: The Return of the King

Eowyn “I am no Man!”makers: 3 manmakers

Light of Galadriel raises: 7 arm overhead dumbbell presses

“Army of Dead”lifts: 9 light weight reps, barbell or dumbbell

Samwise Gamgee Carries: 1 minute (Demonstrated here by AKLulu carrying me at a NF meetup) A heavy sandbag over the shoulder works too. No sandbag? Just carry two dumbbells around the gym for a minute.

If you can get through a superset three times, consider yourself an honorary Ranger. Nothing found in Mordor can faze you.

The 300 Workout Circuit

The below circuit is no joke. Then again, neither were the Spartans.

Pull-ups: 25 reps

Deadlifts with 135lbs: 50 reps

Push-ups: 50 reps

‘24-inch’ Box jumps: 50 reps

Floor wipers: 50 reps

Single-arm clean-and-press with 36 lbs. kettlebell: 25 each side

Pull-ups: 25 reps

The above sequence is designed to be completed once. If you can go through it twice, you’re ready to defend Greece.

The Wolverine Workout Circuit

Barbell Deadlift / Dumbbell RDL / Banded Good Morning / Regular Good Morning: 10 reps

Medicine Ball Slam / Quick Downwards Bodyweight Squat: 10 reps

Push-up to Renegade row (push-up, row left, push-up, row right, repeat): 5 Rows per side

Transverse Lunge and Chop: 5 reps each side

How many times do you do this circuit? AMRAP, or, As Many Rounds As Possible. I suggest setting a 12 minute timer and getting to work. Be careful though, because only Wolverine can heal automatically.

You’ll need actual rest.

Boom! There are your nerdy circuits. Feel free to rock the soundtrack of the referenced movies during your workout. If you own a cape, now’s the time.

Complete List of Circuit Training Exercises

You can do any of the workouts in this article and get a great workout, but if you want to build your own workout, you can totally do that too!

Here is a list of exercises you can use to create your workout.

Simply pick a few, and do one after the other in as many circuits as you want!

Pick your exercises from this list to build your own circuit training workout, or suggest your own for us to add in the comments below!

Jump rope

Burpees

Mountain climbers

Stairs

Sprints

High knees or running in place

Box jumps

Rowing machine

Long-distance jumps

Push-ups (any variation)

Pull-ups (learn to do pull-ups)

Bodyweight rows

Bodyweight squats

Kettlebell swings

Farmer carries (carry dumbbells and walk around)

Lunges

Planks

Side planks

Reverse crunches

Pick 3-5 exercises. Do 3 circuits with 10 reps of each exercise, one after the other! Have fun and keep things interesting.

How to Stretch After Circuit Training

Once you finish your workout, the final step (three) would be stretching and cool down. No matter what circuit you go through, stretch after. It can help a lot with muscle recovery.

Scope this video for an awesome stretching sequence to follow:

You could also do some yoga poses. For stretching, find what feels good and take your time. Let your heart rate come down while you stretch.

You could even do some foam rolling too if you’re a glutton for punishment!

Getting Started With Circuit Training

  There are all sorts of different ways to do circuit training. We just showed you fifteen.

Warm Up Circuit

Bodyweight Exercises Circuit

Advanced Bodyweight Exercises Circuit

Playground Workout Circuit

Kettlebell Workout Circuit

Beginner Gym Circuit

Hotel Workout Circuit

The Batman Workout Circuit

The Lord of the Rings Workout Circuit

The 300 Workout Circuit

The Wolverine Workout Circuit

Complete List of Circuit Training Exercises

YOUR MISSION: Complete one of the above circuit training workouts! If you don’t know which one to pick, start with the Beginner Bodyweight Circuit. It’ll get you used to the idea of hustling from one exercise to the next.

And you can do it in your living room!

If you got this far in the article, I really want you to try one of these workouts. Right NOW. I always mention the most important step in a fitness journey is starting it. Today, start circuit training.

Once completed, I’d love for you to share your story with the community in the comments:

How’d it go?

Did you get through three full circuits?

Which routine did you pick?

Here’s a more important question though: Are you doing the right workouts and eating the right way for your goals?

Most people aren’t. They follow a random workout and wonder why they don’t see results. There’s nothing worse than spending months or years putting in the effort, only to not get the results you’re expecting.

This is why we built our popular 1-on-1 Coaching program. You’ll work with our certified NF instructors who will get to know you better than you know yourself, and then build a workout program that is specific to your exact goals.

Simply put, we tell you exactly what to do every day, and how to eat. And then, we check in with you regularly to make sure you’re doing it!

There’s no better way to maximize your effort than with an experienced coach. Which is why I have one!

Either way, find a circuit you’re comfortable with, and do it. Then do it next week. And the following. If you add circuit training to your fitness routine, you’ll be on a solid path for leveling up your life.

-Steve

PS: I couldn’t quite figure out how to use this gif, but it was too good not to include.

If someone creates the “Short Circuit Workout Circuit” you’ll be my best friend forever.

###

All Photo credits can be found right here[1].

Footnotes    ( returns to text)

Photo Source: blur, fox bike, pull-up, raptor, gym, hotel, killer croc, wuestenigel: Kettlebell Push Press, gforce, 

15 Free Circuit Training Routines: Try These Fast Workouts Anywhere! published first on https://dietariouspage.tumblr.com/

[lindafrancois]

15 Free Circuit Training Routines: Try These Fast Workouts Anywhere!

Conservatively speaking, this is is the greatest circuit training resource in the history of the internet (probably).

I mean come on, it has dinosaurs in it.

I’ll explain the benefits below, but if you’re just looking for routines to follow, click each below to take you to that workout:

Warm Up Circuit

Beginner Bodyweight Circuit

Advanced Bodyweight Circuit

Playground Workout Circuit

Kettlebell Workout Circuit

Beginner Gym Circuit

Hotel Workout Circuit

The Batman Workout Circuit

The Lord of the Rings Workout Circuit

The 300 Workout Circuit

The Wolverine Workout Circuit

Complete List of Circuit Training Exercises

If you’re hoping circuit training will maximize your results in a minimum amount of time, one of the 15 circuits above will do the trick!

What’s that, you say?

Your life is crazy busy and you don’t have a lot of time to work out? You’re not alone. Our community is filled with busy parents, people who travel frequently for work, and others who just don’t have a lot of time.

Which is why we build custom workout programs for customers in our 1-on-1 Online Coaching Program. Your Nerd Fitness Coach will get to know you, your goals, and your lifestyle, and develop a workout plan that’s specific to your hectic schedule and life.

Click below to jump on a free call with our team to learn how our coaches can help you get results and level up your life:

What is circuit training?

  The “circuit” in circuit training comes from the fact that you do a sequence of exercises back to back to back, and then you repeat the sequence.

And then again. You cycle through the planned sequence of exercises, or circuit, multiple times.

That’s circuit training.

Generally you hit each major muscle group during one full circuit. You may do lower body for one exercise. Then upper body the next.

You’ll find all sorts of difference circuit training sequences. Here’s some things most will have in common:

Several different exercises. A normal circuit will have five to ten different movements per circuit. You’ll often hear these referred to as “stations.” Overhead press station, squat station, etc.

Little to no rest in between. The goal of circuit training is to keep your heart rate up. Ideally, if you’re physically able, you go from one exercise to another without stopping. Maybe you rest after the whole circuit. Maybe.

Rinse and repeat. Generally you’ll run through your circuit a few times. Three rounds is common.

Make sense? The point here is to work different parts of your body with different exercises, and then while those parts are recovering, you’re working on your other movements! This helps build cardiovascular health, while also improving muscular endurance and strength. Plus you’ll burn calories!

As we lay out in our article, Cardio vs Interval Training vs. Weight Training, research supports that doing strength training circuits is great for weight loss and overall health. More importantly, for somebody with limited time, doing a strength training circuit is more effective at building strength and burning fat than an equivalent amount of cardio.

In other words, if you are trying to lose weight, you should be doing circuit training.

Our Beginner Bodyweight Circuit would be a great place to begin, and you can download a worksheet to help you get started right here:

Grab Your Beginner Bodyweight Routine Worksheet. No Gym Required!

Complete this workout at home, no equipment required

Avoid the common mistakes everybody makes when doing bodyweight exercises

Learn how to finally get your first pull-up

I identify as a:

Woman

Man

Why Should I do circuit training?

  Generally, you’ll hear exercise divided into strength training or aerobic exercise (cardio).

What’s the difference, you wonder?

Strength training. Strength training is also referred to as anaerobic exercise, which would be a short burst of energy for movement. Think of a push up or pull up. These exercises help build and tone muscle.

Aerobic Exercise. “Aerobic” means “needs oxygen.” Your heart rate increases to get oxygen where your body needs it, thus the word “cardio.” Running, biking, or jumping jacks would be examples of aerobic exercise.

The thing about a circuit is, you actually do both categories. Presses and lunges fall into strength training. Jumping jacks are cardio. And since you aren’t stopping much in between stations, you’ll need more oxygen, and voila. Even more cardio.

With circuit training, you build muscle and burn fat WHILE building stamina.

As Michael Scott would say, “that’s a win, win win.”

There’s some debate on what kind of exercise is better for weight loss: aerobic or anaerobic.

My thoughts? If you’re limited on time and only can pick one, I would pick strength training: when you strength train, you break your muscles down, and your body needs to work extra hard over the next 24-48 hours to rebuild those muscles (with increased calories burned).

Don’t overthink this though, we can cover both with a circuit.

Before and after your circuit training: Warm up and stretch

No matter which circuit you pick, I want you to start with one important thing:

Warm up!

I cover why to warm up in an article found right here. It doesn’t have to be much though, give it about five minutes to get your muscles active and your heart rate up. This will help you do exercises properly and help prevent injury. You can run in place, do air punches and kicks, or some jumping jacks.

Here is NF Senior Coach Staci (you might know her incredibly story) showing you many beginner options you can use to warm up as well:

Did I just tell you to prepare for circuit training, with a circuit?!

If you’re curious, here’s my personal warm-up:

Jump rope: 2-3 minutes 

Jumping jacks: 25 reps

Body weight squats: 20 reps

Lunges: 5 reps each leg.

Hip extensions: 10 reps each side

Hip rotations: 5 each leg

Forward leg swings: 10 each leg

Side leg swings: 10 each leg

Push ups: 10-20 reps

Spider-man steps: 10 reps

Our goal isn’t to tire you out, instead we want to warm up you up. That’s step one.

Completing your chosen circuit training routine would be step two. Below, you’ll find 15 workouts you can follow along with!

Beginner Bodyweight Workout Circuit

This workout circuit, as we lay out in our Beginner Bodyweight Workout article, is as follows:

Bodyweight squats: 20 reps

Push-ups: 10 reps

Walking lunges – 10 each leg

Dumbbell rows (using a gallon milk jug or another weight): 10 each arm.

Plank: 15 seconds

Jumping jacks: 30 reps

Run through this circuit three times. If you don’t have milk in the house for the rows, find something of roughly the same weight with a good handle.

If you want to download this Beginner Bodyweight Workout as a worksheet, you can do so when you sign up in the box below:

Grab Your Beginner Bodyweight Routine Worksheet. No Gym Required!

Complete this workout at home, no equipment required

Avoid the common mistakes everybody makes when doing bodyweight exercises

Learn how to finally get your first pull-up

I identify as a:

Woman

Man

Advanced Bodyweight Exercises Circuit

If the beginner circuit above is too easy for you, move on to our Advanced Bodyweight Workout Circuit. Check out the original article where we covered it here. The workout looks like this:

One legged squats – 10 each side [warning super-difficult, only attempt if you’re in good enough shape]

Body weight squats: 20 reps

Walking lunges: 20 reps (10 each leg)

Jump step-ups: 20 reps (10 each leg)

Pull-ups: 10 reps [or inverted bodyweight rows]

Dips (between bar stools): 10 reps

Chin ups: 10 reps [or inverted bodyweight rows with underhand grip]

Push-ups: 10 reps

Plank: 30 seconds

I warn you, the above circuit will hurt… in a good way. You should be proud if you can get through this three times.

Playground Workout Circuit

Do you have a nearby playground? Why not workout there! If you have kids, you can do it together. Or let them ignore you.

I’ll give you a Level One workout, and a Level Two. Check out the main playground article for some Level Three exercises.

Level One

Alternating step-ups: 20 reps (10 each leg)

Elevated push-ups: 10 reps

Swing rows: 10 reps

Assisted lunges: 8 reps each leg

Bent leg reverse crunches: 10 reps

Level Two

Bench jumps: 10 reps

Lower incline push-ups: 10 reps

Body rows: 10 reps

Lunges: 8 reps each leg

Straight leg reverse crunches: 10 reps

After you’ve gone through a complete set three times, go down the slide!

Kettlebell Workout Circuit

Have a kettlebell lying around? Use it for a circuit!

Here’s our kettlebell workout full write-up, but you can also just watch the video and see the workout here:

Halos: 8 reps (each side)

Goblet squats: 10 reps

Overhead presses: 8 reps (each side)

Kettlebell swings: 15 reps

Bent Over Rows: 8 reps (each side)

Front rack reverse lunge: 6 reps (per side)

Once you’ve done the above three times, go ahead and put your kettlebell away for your final step: stretches.

If you want a kettlebell worksheet, grab one by signing up in the box below:

Grab Your Beginner Kettlebell Routine Worksheet!

Complete this workout at home or gym with 1 kettlebell.

Avoid the common mistakes everybody makes when doing kettlebell exercises.

Build strength, burn fat, level up your life!

I identify as a:

Woman

Man

Beginner Gym Circuit Training

  If you have access to a gym, you have a lot of circuit options.

If it’s your first time stepping foot in a fitness facility, check out our Beginner’s Guide to the Gym. The gym can be a scary place, but we’ll give you a strategy to get comfy.

We’ll also walk you through each movement above, for both Days A and B below. I would recommend reading that article, going through the leveled progressions, and working your way up to the circuits below:

Day A

Barbell squats: 10 reps

Push-ups: 10 reps

Pull-ups or pull-up alternatives: 10 reps

Day B

Barbell romanian deadlifts/regular deadlifts: 10 reps

Push-ups: 10 reps

Dumbbell rows: 10 reps per arm

Alternate your circuits on different days. Rest in between. “Day A” could be Monday. Rest Tuesday. Wednesday could be “Day B.”

And you can download our full Strength 101 guide too, which has this routine along with other circuits to help you start building strength today:

Download our comprehensive guide STRENGTH TRAINING 101!

Everything you need to know about getting strong.

Workout routines for bodyweight AND weight training.

How to find the right gym and train properly in one.

I identify as a:

Woman

Man

The Hotel Workout Circuit: For Travelers that Train

Sometimes, you just plain find yourself stuck in a hotel room. Maybe you can find the hotel gym, but I bet it’s terrible! It probably has 2 machines, a broken treadmill, and no free weights. 

Ugh.

Instead, how about a workout circuit you can do in the room itself! Utilize the furniture to its full potential.

Level 1

Body weight squats: 20 reps

Incline push-ups: 15 reps (feet on floor, hands on edge of bed or desk)

One-arm luggage rows: 10 reps (each arm, use your suitcase as your weight)

Reverse crunches: 10 reps

Level 2

Overhead Squats: 25 reps

Push Ups: 20 reps

Inverted Rows using the desk in your hotel room: 10 reps

Reverse Crunches: 15 reps

Set the alarm clock to 15 minutes from now and see how many circuits you can do!

Check out our full post on hotel circuits if you want Level 3!

Nerdy Circuit Training Exercises

  If those workouts above don’t tickle your fancy, we have these other nerdy circuits you can do too!

The Batman Workout Circuit

Day 1

Rolling squat tuck-up jumps: 5 reps

Side to side push-ups: 5 reps

Modified headstand push-ups: 5 reps

Jump pull-up with tuck / Pull-up with Tuck-up: 5 reps

Handstands against wall: 8 seconds

Day 2

‘180 Degree’ jump turns: 5 reps

Tuck front lever hold: 8 seconds

Tuck back lever hold: 8 seconds

Low frog hold: 8 seconds

The Lord of the Rings Workout Circuit

Superset 1: The Fellowship of the Ring

“YOU SHALL NOT PASS!” Slams: 3 medicine ball slams

Legolas Bow Pulls: 7 renegade rows

“One does not simply walking lunge into Mordor”: 9 lunges, each leg

Hip “Bridge of Khazad Dum”: 1 minute hip raises and hold at the top position

Superset 2: The Two Towers

Riders of ROWhan: 3 bodyweight rows

Gimli “Shall I get you a box?” jumps: 7 box jumps – REALLY explode

Helm’s Deep-Squats: 9 bodyweight squats – get your ass to the ground

Tower of Orthanc Holds: 1 minutes (Kick up against a wall and hold a handstand for as long as you can until 1 minute is complete, in as few as sets as possible. Check out our Guide to Handstands.)

Superset 3: The Return of the King

Eowyn “I am no Man!”makers: 3 manmakers

Light of Galadriel raises: 7 arm overhead dumbbell presses

“Army of Dead”lifts: 9 light weight reps, barbell or dumbbell

Samwise Gamgee Carries: 1 minute (Demonstrated here by AKLulu carrying me at a NF meetup) A heavy sandbag over the shoulder works too. No sandbag? Just carry two dumbbells around the gym for a minute.

If you can get through a superset three times, consider yourself an honorary Ranger. Nothing found in Mordor can faze you.

The 300 Workout Circuit

The below circuit is no joke. Then again, neither were the Spartans.

Pull-ups: 25 reps

Deadlifts with 135lbs: 50 reps

Push-ups: 50 reps

‘24-inch’ Box jumps: 50 reps

Floor wipers: 50 reps

Single-arm clean-and-press with 36 lbs. kettlebell: 25 each side

Pull-ups: 25 reps

The above sequence is designed to be completed once. If you can go through it twice, you’re ready to defend Greece.

The Wolverine Workout Circuit

Barbell Deadlift / Dumbbell RDL / Banded Good Morning / Regular Good Morning: 10 reps

Medicine Ball Slam / Quick Downwards Bodyweight Squat: 10 reps

Push-up to Renegade row (push-up, row left, push-up, row right, repeat): 5 Rows per side

Transverse Lunge and Chop: 5 reps each side

How many times do you do this circuit? AMRAP, or, As Many Rounds As Possible. I suggest setting a 12 minute timer and getting to work. Be careful though, because only Wolverine can heal automatically.

You’ll need actual rest.

Boom! There are your nerdy circuits. Feel free to rock the soundtrack of the referenced movies during your workout. If you own a cape, now’s the time.

Complete List of Circuit Training Exercises

You can do any of the workouts in this article and get a great workout, but if you want to build your own workout, you can totally do that too!

Here is a list of exercises you can use to create your workout.

Simply pick a few, and do one after the other in as many circuits as you want!

Pick your exercises from this list to build your own circuit training workout, or suggest your own for us to add in the comments below!

Jump rope

Burpees

Mountain climbers

Stairs

Sprints

High knees or running in place

Box jumps

Rowing machine

Long-distance jumps

Push-ups (any variation)

Pull-ups (learn to do pull-ups)

Bodyweight rows

Bodyweight squats

Kettlebell swings

Farmer carries (carry dumbbells and walk around)

Lunges

Planks

Side planks

Reverse crunches

Pick 3-5 exercises. Do 3 circuits with 10 reps of each exercise, one after the other! Have fun and keep things interesting.

How to Stretch After Circuit Training

Once you finish your workout, the final step (three) would be stretching and cool down. No matter what circuit you go through, stretch after. It can help a lot with muscle recovery.

Scope this video for an awesome stretching sequence to follow:

You could also do some yoga poses. For stretching, find what feels good and take your time. Let your heart rate come down while you stretch.

You could even do some foam rolling too if you’re a glutton for punishment!

Getting Started With Circuit Training

  There are all sorts of different ways to do circuit training. We just showed you fifteen.

Warm Up Circuit

Bodyweight Exercises Circuit

Advanced Bodyweight Exercises Circuit

Playground Workout Circuit

Kettlebell Workout Circuit

Beginner Gym Circuit

Hotel Workout Circuit

The Batman Workout Circuit

The Lord of the Rings Workout Circuit

The 300 Workout Circuit

The Wolverine Workout Circuit

Complete List of Circuit Training Exercises

YOUR MISSION: Complete one of the above circuit training workouts! If you don’t know which one to pick, start with the Beginner Bodyweight Circuit. It’ll get you used to the idea of hustling from one exercise to the next.

And you can do it in your living room!

If you got this far in the article, I really want you to try one of these workouts. Right NOW. I always mention the most important step in a fitness journey is starting it. Today, start circuit training.

Once completed, I’d love for you to share your story with the community in the comments:

How’d it go?

Did you get through three full circuits?

Which routine did you pick?

Here’s a more important question though: Are you doing the right workouts and eating the right way for your goals?

Most people aren’t. They follow a random workout and wonder why they don’t see results. There’s nothing worse than spending months or years putting in the effort, only to not get the results you’re expecting.

This is why we built our popular 1-on-1 Coaching program. You’ll work with our certified NF instructors who will get to know you better than you know yourself, and then build a workout program that is specific to your exact goals.

Simply put, we tell you exactly what to do every day, and how to eat. And then, we check in with you regularly to make sure you’re doing it!

There’s no better way to maximize your effort than with an experienced coach. Which is why I have one!

Either way, find a circuit you’re comfortable with, and do it. Then do it next week. And the following. If you add circuit training to your fitness routine, you’ll be on a solid path for leveling up your life.

-Steve

PS: I couldn’t quite figure out how to use this gif, but it was too good not to include.

If someone creates the “Short Circuit Workout Circuit” you’ll be my best friend forever.

###

All Photo credits can be found right here[1].

Footnotes    ( returns to text)

Photo Source: blur, fox bike, pull-up, raptor, gym, hotel, killer croc, wuestenigel: Kettlebell Push Press, gforce, 

15 Free Circuit Training Routines: Try These Fast Workouts Anywhere! published first on https://dietariouspage.tumblr.com/