This program is a bit different because it offers more aerobic conditioning but still provides a good combination of resistance and aerobics. This keeps the heart rate rolling along and the upper- and lower-body muscles working hard.
The circuit consists of moderate- and high-intensity aerobics combined with weights and strength stations. You will also have time to recover in between the intense exercises.
For this fitness routine you will need a treadmill, two dumbbells, a mini trampoline or rebounder, and an exercise mat or floor space. If necessary, you can substitute a stationary bike for the treadmill or the mini trampoline if they are not available or convenient in your gym or home exercise area.
If you are not familiar with rebounders or mini-trampolines, they are an excellent way of getting higher-intensity exercise without excessive impact on the knees. Impacted knees are a problem for some people who are trying to lose weight.
Being low to the ground, mini-trampolines are quite safe when you get used to them. Check the load capacity and make sure it is not a children's rebounder.
Most gyms should have one that can handle several hundred pounds. You might need to organize the equipment in two separate areas of the gym if the rooms are crowded.
The first step is to warm-up with some gentle dynamic stretching and treadmill work for five to ten minutes to get the blood flowing. Then hop on the treadmill for a quick five minute walk.
This should be at a pace at which you have to stride out strongly with arms swinging for pace and balance. You should be able to talk but you may puff a little.
Then do two sets of ten repetitions for the dumbbell squat press. Move immediately into the dumbbell squat presses after the treadmill.
You start with a dumbbell held on each shoulder and you dip at the knees, but no more than thighs parallel to the ground. You then push the dumbbells high overhead.
You then move to the treadmill and jump for 60 seconds twice, with 30 seconds in between each set. Start a light bounce with two feet on the tramp for a few minutes until you have recovered from the dumbbell exercises.
Now, start to jog as you would jog down the street. It takes a little more balance than the two-foot bounce but you will quickly get the idea of it.
Increase your jogging pace to "fast" for 60 seconds. This means you are simulating running fast for one minute, yet only up and down on the trampoline.
You may need to practice this for a while to get your knees to rise higher than when you run with forward motion. This does not need be at top pace but it needs to be at a pace at which you are working quite hard for a full minute.
Stop running and bounce for two minutes, then repeat a second time 60 seconds fast. You then move to the dumbbell lunges.
Hold dumbbells at the side and lunge forward, one leg forward and back, then the other. Try to keep the knees from extending too far behind the point of the toes.
Do 2 sets of 10 repetitions of each leg with 30 seconds rest in between sets. Then do two sets of ten crunches with 30 seconds in between sets for rest. For the next circuit, start the treadmill exercise again if you are ready for round two.
If you do not have access to a mini-trampoline, do your 60 seconds sprints on a stationary bike with reasonable resistance. You should still work hard for 60 seconds so that you are puffing substantially.
To progress start with one circuit of each exercise and see how your current fitness level deals with it. The mini-tramp sprints will probably knock you around a little if you are not physically prepared.
You can rest for three to five minutes then try another circuit. Try to progress to three consecutive circuits over time, but do it gradually.
One circuit should take about 15 to 20 minutes. Get a medical clearance if you are not sure of your wellness to handle this type of workout. When finished with the exercises, cool down with some light stretches.
Keep this circuit in your bag of fitness workouts. Use it regularly in between weights or cardio sessions for variety and for a change in intensity.
Author Resource:-
Ronald Pedactor has worked in the exercise and health industry for 31 years. When searching for a good deal on exercise equipment he suggests getting someone knowledgeable about treadmill comparisons, and tell you their qualities.
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