Fitness

Beginner’s Circuit Workout

July 3, 2014

What a treat I have in store for all of my readers who are new to, or at a beginner’s exercise level…a beginners circuit workout! My lovely friend Ben Coffin, who is a personal trainer, kindly shared a workout that is perfect for beginner’s. This workout will not only strengthen and tone your muscles, but because you will be performing them in a circuit style, you will get in cardio as well since your heart rate will be kept high. Ben is currently based in Newcastle in the UK so if you are looking for a personal trainer then do not hesistate to contact him at ben.g.coffin@hotmail.com πŸ™‚

Beginners circuit workout

Circuit workouts are an extremely effective way of getting toned and fit fast because of their incorporation of fat burning cardio and muscle toning strength. Kayla Itsines workouts are all circuit based, and you can see how effective her workouts are (and her body shows it)! This beginner’s circuit workout works a whole range of muscles as opposed to just one or two. I am sure you will be feeling sore the day after you give this a go!

Always remember to do a 5 minute warm-up before you workout. This could be a brisk walk, some jump rope or even jumping jacks – something to get your heart rate up and to prepare your body for some hard work. For the workout, you will complete the full repetitions of each exercise, with no rest until you complete the circuit (if you must rest please limit it to a few seconds). Try and complete the exercises as quickly as you can with the CORRECT FORM. If you are unfamiliar with the exercises, do yourself a favor and youtube how to do them. Correct form is vital in ensuring you are engaging and working the correct muscles.

Once you complete the circuit, repeat it 2-3 times with a 1-2 minute rest between each set. Once you complete the circuit workout, please take 5-15 minutes to fully stretch out your muscles. If you fail to stretch properly after your workouts, you run the risk of injuring yourself during your next workout. Stretching helps promote flexibility and lengthens muscles that may have become very tight during your workout. You don’t want to end up with tight muscles that make you look stumpier or hunched do you?!

With all of that said and done (I hope you read it THOROUGHLY!), here is the workout! I realize that in the photo’s I am not using a weight, but that is purely because I did not have one to use during these photos. Please use a 5-10 pound weight if the exercise requires it πŸ™‚

1. Shoulder presses with the resistance bands – 10 reps

 
honestly fitness beginner's circuit workout
 
honestly fitness beginner's circuit workout
 
2. Bicep curls with the resistance bands – 10 reps
 
honestly fitness beginner's circuit workout
 
 
honestly fitness beginner's circuit workout
 
3. Tricep dips off a chair/bench/bed – 10 reps
 
honestly fitness beginner's circuit workout
 
 
honestly fitness beginner's circuit workout
 
4. Regular sit ups – 20 reps
 
honestly fitness beginner's circuit workout
 
 
honestly fitness beginner's circuit workout
 
5. Knee to shoulder while in plank – 15 each leg
 
honestly fitness beginner's circuit workout
 
 
honestly fitness beginner's circuit workout
 
6. High plank to low plank – 10 reps
 
honestly fitness beginner's circuit workout
 
 
honestly fitness beginner's circuit workout
 
 
honestly fitness beginner's circuit workout
 
7. Weighted lunges – 10 reps each leg
 
honestly fitness beginner's circuit workout
 
honestly fitness beginner's circuit workout
 
8. Goblet squat (regular squat while holding a dumbbell to your chest) – 1o reps
 
honestly fitness beginner's circuit workout
 
honestly fitness beginner's circuit workout
 
 
Hope you all enjoyed this post! Tell me how the workout goes, and don’t forget to do this circuit 2-3 times πŸ™‚
 
Honestly yours,
Alice xxx

You Might Also Like