Fitness

Refresh your fitness routine with this circuit training

Demonstrating a squat press.

Looking for fun ways to refresh your workout? With a change of season approaching, now is the perfect time to start spring cleaning your fitness routine.

During the long winter months, it’s common to get into a workout routine, sticking to the same daily exercises. But over time, these predictable movement patterns bore your brain and body.

For fitness to flourish, you need to satisfy your thirst for change and challenge. One of the best ways to do this is to try something new, like circuit training. This method involves choosing five to eight exercises that, when put together, target multiple muscle groups. You practice each part with little rest between exercises, then repeat the entire sequence two to three times.

Not only is this form of exercise more exciting, but it can also boost metabolism, improve endurance, improve cardiovascular health, and lead to greater physical gains. It’s also a great way to avoid potential injury because you’re constantly engaging a variety of muscle groups instead of just the same ones.

For the following full body circuit, you will need a set of free weights that provide a good challenge. Try to limit breaks to 60 seconds or less so your heart rate is elevated from start to finish, but take longer if you need to. Once you complete the first round, rest for three minutes and repeat the entire circuit two more times.

  • Lie on your right side, resting your weight on your right forearm. The shoulder and elbow will be aligned and the legs will be stacked.

  • Engage your core as you push through your forearms, feet, and hips to elevate the body in a straight line from head to toe.

  • Once balanced, raise your left arm above your head. Bring the left elbow and left knee back until they almost touch. Tighten the obliques, at the sides of your abdomen, for two counts. Release and repeat 10 times, then switch sides.

  • Stand in a staggered position with the left leg in front and arms extended above the head. Both feet point forward.

  • Lower the arms and raise the right knee to activate the abdominals. Hold this pose for two counts and then release. Quickly repeat this movement eight times, then switch sides. Make sure your leg on the ground is stable. If you feel your knee wobble when you move, slow down to regain balance.

  • Stand up straight with a weight in each hand. Feet are slightly wider than hip width. Bring the weights to shoulder height, palms facing inward.

  • With your weight in your heels, lean back at the hips and lower yourself into a squat. Take it for two accounts.

  • Simultaneously push through the heels and extend the arms upwards. He is a representative. Repeat 10 times.

  • Start by standing with your feet hip-width apart, hands resting on your hips.

  • Step back with your right foot, keeping your body weight on your front heel as you lower into a lunge. The knees are bent at a 90 degree angle, the shoulders are above the hips, and your back knee is below your hip.

  • Hold for two counts, then push off your front heel to rise and bring your right knee toward your chest. Keep the left foot in place as you complete seven more reps. When you’re done, switch sides.

  • Quickly pump up your arms and legs, landing lightly on the balls of your feet, 15 times.

Ashley Blake Greenblatt is a Certified Personal Trainer and Wellness Coach in South Jersey. Learn more about its virtual training program at ashleyblakefitness.com.