20-Minute At-home Bodyweight Circuit

bodyweight circuit

For many trainers, the holidays can be a frustrating time. While there’s nothing better than going home for the holidays and spending time with loved ones, this time of year can put a wrench in your clients’ workout routines. Many of you have spent a significant amount of time helping your clients work toward their health and fitness goals, and when they travel for the holidays, it can be hard for them to maintain the same amount of dedication and self-control as they do the rest of the year. The solution? A circuit workout.

Share this workout with your clients before the holiday season to help them burn off those extra calories while getting a total-body challenge. All that is needed for this 20-minute at-home body-weight circuit is a little space in the family room, basement or hotel room.

How-to: Perform each of the following exercises for one minute, resting for 30 seconds in between each exercise. Once you complete each exercise once, take one minute to drink some water and catch your breath. Then go through the entire set once more for a total of 20 minutes.

Warm-up: Begin by jogging lightly for one minute.

1. Pass-through Lunge

Pass-through Lunge

A. Stand with feet hip-distance apart. Step the right foot behind and lower slowly to a lunge until both legs are at a 90-degree angle.

B. Lift the right leg up and let it float slowly to the front, lowering again to 90-degrees.

C. Push the right foot up again and float it behind you as you did the first time.  

Perform for one minute—30 seconds with the right leg, 30 seconds with the left leg; rest for 30 seconds.

2. Globe Hops

Globe Hops

A. Start standing with feet a few inches apart, arms in guard position at the chest and knees slightly bent.

B. Jump forward, back, right and then left (like the directions on a globe: north, south, east, west). Continue jumping NSEW for 30 seconds and then switch directions to NSWE or front, back, left, right for the next 30 seconds.

Jump for one minute and then rest for 30 seconds.

3. Shoulder Tap Push-up

Shoulder Tap Push-up

A. Begin in a plank position with the hands directly under the shoulders and feet hip-width apart. Keep

… Continue reading here.
Fitnovatives Blog — Courtesy “American Council On Exercise” (ACEfitness.org)

ZOOT Recovery 2.0 CRx Women’s Compression Socks Black/Pink Glow, 3 – Men’s

When your legs have nothing left in them, but tomorrow isn’t your “day off,” you need every available advantage to heal up tonight and keep going tomorrow. The ZOOT Recovery 2. 0 CRx Women’s Compression Socks are engineered for both activity as well as recovery. Compression socks are becoming an obvious addition to any endurance athlete’s dresser drawer. After all, compression fabrics stabilize muscles in order to reduce damage during exercise. However, that’s only one part of the compression story. These socks are made from ZOOT’s innovative CRx compression fabric. Graduated in its design, the CRx fabric is made to compress the most at your foot and ease up as it gets closer to your calf. This forces blood flow from the bottom of your legs back to your heart. Essentially, this puts pressure on the muscles, arteries, and veins that are farthest away from the heart, ultimately forcing the body to circulate blood through narrower circulatory channels. So, almost like kinking a hose, it creates arterial pressure, and like when you finally release the kink, blood circulates faster to the heart. This accelerates recovery, by providing more oxygenated blood cells to the oxygen-deprived muscle groupings. The Zoot Recovery 2. 0 CRx Women’s Compression Socks are available in the colors Black/graphite and Black/pink glow and in the sizes Two, Three, and Four. Please note that sizing is based upon calf circumference, so we recommend that you refer to the sizing chart. It’s also important to note that these socks features an mmHg of 18-30, placing at a medical-grade of compression. As such, it’s not recommended that you wear these socks for extended periods of time.
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Well Roots Garcinia HCA Pure Extract, Softgels, 80 ea

Dietary Supplement Body-Fat Reduction Diet* br Fast-Acting Liquid Soft-Gels Stimulant-Free Formula to Boost Fat Reduction and Support Healthy Weight Management* Garcinia Cambogia is a tropical fruit that is native to Southeast Asia and India. It has been sued for centuries as a dietary staple and has recently gained the attention of scientists and health-conscious consumers worldwide. Garcinia supplies a unique compound called HCA that targets fat production in the body* Emerging research has demonstrated that HCA can inhibit a portion of the body s citrate lyase * When used in conjunction with exercise and a sensible diet, Garcinia can help to support healthy weight management* Each and every serving of Garcinia HCA Pure Extract is standardized to 50% HCA to ensure that effective fat-reduction power is achieved* Well Roots is a premium line of Liquid Soft-Gel products. Thro

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Skratch Labs Exercise Hydration Mix

The Exercise Hydration Mix from Skratch Labs, also known as “Secret Drink Mix”, was developed and tested in the field with athletes competing in races like the Tour de France. For years, athletes would secretly dump their sponsors’ drinks to replace it with these instead, earning the name SDM from the pros who used it. Those athletes will tell you that they felt better, performed better, and didn’t experience the bloating and stomach issues that they did with other sports or electrolyte drinks. The secret was that this drink just worked better. And now that the secret is out, everyone can use this exercise drink mix to optimize hydration – whether cycling, running, skiing, clubbing, or heck, whenever you’re sweating.
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