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Advanced Whole Body Circuit Training By Dr. Jen Milus, DC of www.backsafegolf.com
If you only have an hour to train, and want a really intense workout, try circuit training. The key to great circuit training is to use only major muscle groups. Each exercise must use many joints at one time. One must move exercise to exercise rapidly to force the body to move blood from one area of the body to another quickly. This increases the heart rate, increases metabolism, and intensifies the after burn. Note: This does not mean that you do the actual exercise quickly, just that you move between them quickly. Don’t waste a lot of time writing notes either! Warm up before you do this workout, and always stretch afterwards. WARNING: Exercise at your own risk! This workout is intense and not intended for beginners. It uses only 7 different exercises. Move from one right to the other, without resting if possible. Do this workout no more than twice a week, with at least one day of rest between. Start out slow: go through all 7 just once the first few times you do the workout. Add a second time through after a few weeks, and a third time through after a few more weeks. Once you build up to it, you can blast through this workout for an hour twice a week, and not have to do anymore strength training besides that! Read through the exercises below. Be sure you understand the instructions given. If you do not, please write to: drjen@backsafegolf.com and ask for clarification. Print out the chart on the final page. Go to the gym when it is not busy, and there is plenty of access to equipment. That way no one will steal your “toys” when you are off doing another exercise! Bicycle abs: Always do these on a bench as shown here. Rotate and lift the upper body to touch the elbow to the opposite knee, and hold for 3-second count. Exhale as you touch the elbow to the knee, and inhale as you cross the center to go to the other side. The other elbow should be below the level of the bench, allowing for maximum rotation. You will start with 25, and work up to 100.
Close Grip Lat pulls: Hold the handle in your hands, and lean back to almost 45 degrees from straight up. Contract your abs and hold them tight. Let the shoulders roll all the way up next to your ears, then pull down to the bottom and squeeze the shoulder blades together in back. Inhale as you let the hands up slowly, and exhale as you bring the handle down to touch your upper chest. Hold at the chest for a count of 3. Do this exercise with ½ your body weight the first exercise, and do 20 reps. Thereafter, during this workout, increase your weight by 10 lbs each time, and still try to do 20 reps. If you would rather do one hand-rope pulls, by all means, look here: http://www.fireagility.com/cpat_events.php
Ball Push-ups: Put your knees on the ball as shown here, abs tight, hands in a wide grip position. Inhale as you lower to touch your nose to the floor. Exhale as you press up. Keep your abs tight and your body like a plank the entire time. Rolling backwards on the ball so the ball is closer to your belly button makes this exercise easier. Do 10 reps the first set, and see how it feels. After that, try for 2 more each set during this workout. For more information on working your pecs, and saving your shoulders, see regarding bench press… here: http://www.fireagility.com/faq.php Put the Leg press seat back as far up as possible. Sit in the machine with your butt and low back pressed back against the bench. Walk your feet, on the foot plate, up so your toes hang an inch over the top of the foot plate. Press up and unlock the handles. Inhale as you lower the sled, to a 90 degree bend in the knee. Always press through your heels, and never hyper extend your knees. Start out with the sled and do a set of 20. There after, add a 10 lb. plate to each side each set.
Trunk Roll–ups: Knees on the ball again, hands shoulder width apart. Roll up so your behind goes into the air. Go up to where you hips are bent at a 90 degree angle, and your shoe laces are what’s touching the ball. Do 10 reps the first set. Try to work up by 2’s each set as: 12, 14, 16, 18, 20. If you fail before you reach your number, that’s fine. Stop! This is hard! Keep your abs tight the entire time, and make sure you are plank-straight in the down position! If your low back starts to arch at all, you need to stop! You are at failure! You’ll be able to do more next time. Caution: this is a difficult exercise! It is not intended for beginners! Anyone heart rate and respiration rate will increase on this exercise. Be careful! If you feel any grinding or pain in your shoulder socket, please stop this exercise and write to Dr. Jen for another idea: drjen@backsafegolf.com Hamstring Curl: Start with You legs straight, NOT hyper extended. Take a deep breath, and blow out as you raise the heels toward your butt. Inhale as you lower. Make sure you keep your pelvis down on the bench when you lift. This picture is actually incorrect; see how the pelvis is lifted? This is what not to do. Start with 1/3 your body weight, and do 20 reps. In each successive set, you will increase your weight by the smallest amount possible, and decrease the number you do by 2.
Back Extensions on the ball: Lay on top of the ball, belly button at the highest point on the ball. Hands are behind your head. Feet in the corner where the wall meets the floor, toes out. Lightly squeeze the ball with your inner thighs, and take a deep breath. Lift up until your spine it totally straight, exhaling as you lift. Inhale as you lower. Do 20 reps this and every subsequent set this workout. To make this an even more complex exercise, add rotation to this one: http://www.backsafegolf.com/strength.html
Best wishes in your journey! Dr. Jen Milus, DC Circuit Training By Dr. Jen www.fireagility.com
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