- This is a circuit exercise!
- A circuit is a high intensity, fast-paced type of workout in which you keep your heart-rate increasing the whole time throughout.
- Make sure in between each of the 3 sets you are giving yourself time to hydrate if need be.
- After you complete the 5 exercises, take no more than a 2-3 break and then repeat the 5 exercises again.
ADVANCED for THIS EXERCISE CIRCUIT: 5 Times Around
**EXCLUSIVE BELLY BURNER WARM-UP (NOT PICTURED)**
SPIKE THE INTENSITY BEFORE YOU START MY AT HOME BACK CIRCUIT WITH...
***STATIONARY JOG/ALTERNATING HIGH KNEE JUMPS***
ALL YOU NEED TO DO:
SETS/REPS
3 SETS OF 30-SECOND INTERVALS INSIDE 2 MINUTES OF TIME
EXERCISE 1-
SUPERMAN ARM/LEG LIFTS
Lay face-down on the ground and stick your arms and legs straight out each way as far as possible. Slowly raise your head, chest, arms and legs off the floor and hold this for 1 second, come back down, and repeat. Do your best to keep your core tight and point your hands and toes as much as you can to the walls in front and behind you while performing this exercise.
CIRCUIT WORKOUT REPS
Beginner: 10-12
Advanced: 15+
EXERCISE 2-
PUSH-UP POSITIONED BACK ROWS
Grab a dumbbell that is a comfortable weight and get into standard push-up position. While putting all the weight on one hand, drive your elbow back in a row-like motion and repeat 6 times for beginners and 12 times for advanced on each arm.
CIRCUIT WORKOUT REPS
Beginner: (With or Without Knees On Ground) Standard Push-Up Position/6 each arm
Advanced: Standard Push-Up Position/12 each arm
EXERCISE 3-
OPPOSITE ALTERNATING LIMB EXTENSIONS ON EXERCISE BALL
Position the exercise ball so when you put all of your weight on it the ball should lay right in the middle of your core. Adjust yourself accordingly until comfortable, and place your palms on the ground, and while you raise on of your arms, lift the opposite leg. Now you can position your hands palms up or down, but I kept mine facing the ground in the video because I felt it worked more of my back muscles. Either way is good, though.CIRCUIT WORKOUT REPS
Beginner: 10-12
Advanced: 15+
EXERCISE 4-
BACK EXTENSION ON EXERCISE BALL
Move back on your mat a little bit, and position the yoga ball so your belly-button is basically centered to the ball. You are going to be in the same position as you were from limb extension except your hands are going to be your shoulders or behind your head. While keeping your core tight so you can balance efficiently, slowly come up and down and you will feel your back burn!
SETS/REPS
Beginner: 10-12
Advanced: 15+
EXERCISE 5-
SIDE BENDS WITH EXERCISE BALL
And for your last exercise of this 5-part circuit, we are going to blast your lower back and obliques! While standing, drop to the ground on your knees on ground, keep back straight, and when comfortable grab the exercise ball and stick it straight up in the air over your head. Now, the goal of this exercise is to try to touch the ground with the ball but we all know no one can do that without breaking their back. So you aren't ACTUALLY going to touch the ground, but you want to try and go as FAR as you can. The key is NOT TO MOVE YOUR LOWER BODY!
CIRCUIT WORKOUT REPS
Beginner: 12 (6 each side)
Advanced: 24 (12 each side)
**AFTER 1 ROUND, TAKE BREAK ACCORDING TO YOUR FITNESS LEVEL, AND REPEAT.
***SAME THING AFTER 2 ROUNDS
You need a strong core to support your lower back so within these exercises I infused a lot of core-work so to support and stabilize the lower back. If you have strong legs, sides and upper body but a weak core and mid-section you are going to experience some back problems so these exercises not only will be beneficial for your daily workout routine but for the long term health of your back as well.
Thank you for watching I hope you guys enjoy the workout!
SPIKE THE INTENSITY BEFORE YOU START MY AT HOME BACK CIRCUIT WITH...
***STATIONARY JOG/ALTERNATING HIGH KNEE JUMPS***
ALL YOU NEED TO DO:
- Make sure you clear yourself enough desired room to perform warm-up
- Set your iPhone stopwatch to 2:00 minutes
- Perform 3 intervals of 30 seconds of jogging in place/high knees inside 120 seconds
SETS/REPS
3 SETS OF 30-SECOND INTERVALS INSIDE 2 MINUTES OF TIME
EXERCISE 1-
SUPERMAN ARM/LEG LIFTS
Lay face-down on the ground and stick your arms and legs straight out each way as far as possible. Slowly raise your head, chest, arms and legs off the floor and hold this for 1 second, come back down, and repeat. Do your best to keep your core tight and point your hands and toes as much as you can to the walls in front and behind you while performing this exercise.
CIRCUIT WORKOUT REPS
Beginner: 10-12
Advanced: 15+
EXERCISE 2-
PUSH-UP POSITIONED BACK ROWS
Grab a dumbbell that is a comfortable weight and get into standard push-up position. While putting all the weight on one hand, drive your elbow back in a row-like motion and repeat 6 times for beginners and 12 times for advanced on each arm.
CIRCUIT WORKOUT REPS
Beginner: (With or Without Knees On Ground) Standard Push-Up Position/6 each arm
Advanced: Standard Push-Up Position/12 each arm
EXERCISE 3-
OPPOSITE ALTERNATING LIMB EXTENSIONS ON EXERCISE BALL
Position the exercise ball so when you put all of your weight on it the ball should lay right in the middle of your core. Adjust yourself accordingly until comfortable, and place your palms on the ground, and while you raise on of your arms, lift the opposite leg. Now you can position your hands palms up or down, but I kept mine facing the ground in the video because I felt it worked more of my back muscles. Either way is good, though.CIRCUIT WORKOUT REPS
Beginner: 10-12
Advanced: 15+
EXERCISE 4-
BACK EXTENSION ON EXERCISE BALL
Move back on your mat a little bit, and position the yoga ball so your belly-button is basically centered to the ball. You are going to be in the same position as you were from limb extension except your hands are going to be your shoulders or behind your head. While keeping your core tight so you can balance efficiently, slowly come up and down and you will feel your back burn!
SETS/REPS
Beginner: 10-12
Advanced: 15+
EXERCISE 5-
SIDE BENDS WITH EXERCISE BALL
And for your last exercise of this 5-part circuit, we are going to blast your lower back and obliques! While standing, drop to the ground on your knees on ground, keep back straight, and when comfortable grab the exercise ball and stick it straight up in the air over your head. Now, the goal of this exercise is to try to touch the ground with the ball but we all know no one can do that without breaking their back. So you aren't ACTUALLY going to touch the ground, but you want to try and go as FAR as you can. The key is NOT TO MOVE YOUR LOWER BODY!
CIRCUIT WORKOUT REPS
Beginner: 12 (6 each side)
Advanced: 24 (12 each side)
**AFTER 1 ROUND, TAKE BREAK ACCORDING TO YOUR FITNESS LEVEL, AND REPEAT.
***SAME THING AFTER 2 ROUNDS
You need a strong core to support your lower back so within these exercises I infused a lot of core-work so to support and stabilize the lower back. If you have strong legs, sides and upper body but a weak core and mid-section you are going to experience some back problems so these exercises not only will be beneficial for your daily workout routine but for the long term health of your back as well.
Thank you for watching I hope you guys enjoy the workout!
Hi,
ReplyDeleteNew fan...started watching your videos because of your beautiful gf and because I'm trying to lose this post baby weight. I can't wait to see your breakfast smoothie ideas for women since I usually try to get my workout in the am after my daughter wakes up and with a 9 month old I don't have time to make an actual healthy breakfast. So looking forward to that.
P.s. sign up with bloglovin since Google Reader is no more and this way whoever subscribes to your blog will get an email whenever you post a new one :)
Barbara
Lifewbabyrosalynn.blogspot.com