A sample of Circuit training for Monday

      Mondays are hard days for everyone. Just ask Garfield, he hates them. Sunday is a day off from training for me, so often it can be hard to spark the motivation to exercise Monday morning. Then again, there are Mondays when the desire to exercise eats at me like an fierce hunger, and the only thing that satisfies that hunger is an intense workout.
     Tomorrow morning will be the latter for me this week.  I can't wait to do my circuit training. The sweat, endorphins, and adrenaline are going to flow!
Below is a sample of that circuit:
 
     Warmup: 
       Jog 1/2 mile to mile at an easy pace, then do dynamic stretches (lunges, squats, pushups, boxing in place, jumping jacks, arm circles, stair climbers, and good morning hamstring stretches)

     Main part:

       Plyometrics--> Box jumps 2 sets of 20 & Step Ups 2 Sets 30 Sec.

       Stadium Stair Workout--> Run the stadium stairs one at a time at a fast pace (repeat 3x)

       3 sets of 10 Vertical Jumps

       1 mile intervals (30 minutes total)

       3 x 400 m Sprints

       Jog 1 Lap ( Easy pace)

     Weight lifting: Dumb bells, machines, or weight set can be used to perform this resistance  

       training.  Also mix in 300 pushups & 300 ab crunches throughout the workout 

    (perform #1-3 together, #4-6 together, & #7-9 together in a circuit with little to no rest)

                                         sets           reps

       1) Shoulder press       3              8-10 

       2) Deadlift                 3               8-10    perform #1-3 together in a circuit with little to no rest

       3) Box squats            3               8-10

       

       4) Bench Press          3               8-10

       5) Tricep extensions  3              12-15   perform #4-6 together in a circuit with little to no rest

       6) Leg curls               3              12-15

  

       7) Dumbbell Fly       3               8-10  

       8) Pull-ups                3               10-20   perform #7-9 together in a circuit with little to no rest

       9) Bicep Curls          3                8-12
      Cool down (slow jog, stretch)

This is only a sample of the training I do. Always consult with a physician before starting any workout programs to ensure that you are able enough to exercise. Enjoy! I know I will! If you are interested in more training tips email me at 1happyhealthyu@gmail.com.