Gyms in January are madness and complete chaos. People who haven’t been to the gym in decades have somehow found their way into your beloved sanctuary. They’re taking up space and doing the weirdest workouts known to mankind. About 50 girls are walking on treadmills and expecting to get abs by Spring Break and there is some annoying guy laying in the prone hamstring curl machine texting on his cell phone. Needless to say, going to the gym in January can be stressful for the gym regular.
In order to avoid the gym stress, go in with a plan! Try this circuit workout!
Here is a circuit workout that requires little equipment and can allow you to get your workout in fast and efficiently.. unlike the guy who is on his cellphone taking up a squat rack.
High knees: lift knees up and down rapidly (kind of like jogging in place). Focus on lifting the knee as high as you can without leaning your torso backwards.
Burpee w/ push up: Jump up, as you lower place hands beside your feet, hop back to plank, do a push-up, jump feet between hands, lift hands over head and jump up.
Side lunges: Stand with feet together, step your right foot laterally, Keep toe facing forward. Bend the right knee and keep left leg straight. Return to the middle. Repeat.
Sumo Squat to upright row: Stand with feet wider than hip distance apart with toes pointing to 10 and 2. Bend knees lowering into a squat position and lower weights toward the floor. As you stand back up, raise the weights to chest level with palms facing inward toward your body (think of lifting elbows high).
Single Leg Romanian Dead Lift: Stand with feet beneath hips. Bring your balance one your right foot. Keeping your hips level and squared forward, begin to hinge from your hips over your right thigh. Allow yourself to lower your weights down toward your shin. Squeeze the glutes and raise yourself back to the starting position.
Over Head tricep extensions: Raise your weights directly above your shoulders with your arms straight. Keep elbows near your ears. Lower your weights backward toward your shoulders. Raise weights back to starting position.
Bent Over Rows: Stand with feet directly below your hips. Hinge forward from your hips. Let your weights hang relaxed by your sides. Squeeze behind your shoulders and pull elbows back allowing the weights to raise to the level of your chest. Slowly release weights back to starting position.
Repeat the circuit 2-3 times with 1 min of rest between rounds.
If you need more rest, take it!
Thanks for stopping by,