Muscle Toning Gym Circuit

02.22.2018 by awellpacedlife // Leave a Comment

Muscle Toning Gym Circuit

I LOVE circuit training, because 1) I’m impatient, so this works well for me 2) It prevents me from standing around waiting for my next set 3) I’m burning more calories/fat by continuously moving onto the next exercise. When I say Circuit, it means doing a bicep exercise, then moving directly to a lower body exercise, then immediately going to a back exercise, for instance. I’ve found that switching to circuit training, my body responds better to it and I have noticed more of a change than traditional weight training of doing 3-4 sets of 1 exercise with rest in between. This might not be for everyone, because all of our bodies respond differently. I also will typically switch things up on occasion, because our bodies get used to certain things and that’s where you can stop seeing changes in your physique. It’s good to switch up a routine every 5-6 weeks, so you’re always challenging your muscles & heart! Watch my muscle toning gym circuit, below.

The Breakdown:

The Circuit: Do 12-15 reps for 3 sets

Landmine Crossovers

Landmine Hand Catches

Squat with bicep curl to Shoulder Press

Behind head lateral raises

Weighted Oblique Twists

BONUS!!!

I am giving you 2 bonus exercises below that are also some of my top kinds of exercises, compound exercises. A compound exercise is doing more than one exercise in one single flowing move. For instance, the first move below is doing an upright row, moving right into a back row. The second compound move is a hammer curl, moving into a shoulder press, along with a reverse lunge.

Thank you so much for watching!

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The Living Room Workout

01.26.2018 by awellpacedlife // 6 Comments

The Living Room Workout

This is for all my people who dont have a gym membership and need a good solid workout that they can do at home! Workout with me and do the living room workout! All you need is a jump rope/or a towel and if you happen to have 2 or 3lb weights, you can use them as an extra fat burning method. This was a fun one and I got creative at the end! If your goal is to lose some weight, do this workout 3 times a week, and try to incorporate a couple days of cardio(if you dont have a cardio machine at home, go for a walk)! Put on some tunes and enjoy the fresh air(I use these earbuds for my workouts and LOVE them). Exercise is so therapeutic for the soul!!!

Do each exercise 3-4 sets and 12-15 reps

-Long Jump w/ backward bunny hops

-Front and lateral Raises(I’d go 5-7lb weight)

-Elbow to Knee Crossovers

-Side Walk Planks

-Side toe taps with plank lunges

-Jump Rope knees w/ twist

-Jump Rope side bends

-Jump Rope Hopovers

-Superman Crawls

It’s time to punch it out!!!!

-Squat punches(do this for 30 seconds), w/ 5 jumping jacks consecutively

*For a more intense move, you can hold 2-3lb weights while you punch it out!!

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5 Exercises That Will Work Your Entire Body

01.09.2018 by awellpacedlife // 2 Comments

5 Exercises that Work your Entire Body

There are 5 exercises that will work your entire body, and I am showing them to you below. They are moves that have been around for a while, but you might not realize just how many muscles are involved with each exercise. A lot of times, people don’t consider the secondary muscles that are involved also, so the more muscles that are engaged, the fat your body will burn, and the better shape you’ll be in! So many people get caught up in the old “I want flat abs, or bigger biceps/back/legs etc. and fail to realize that you can’t spot reduce nor can you spot tone. You have to work your entire body, for the shape to begin to take effect. Some people prefer it to be training certain muscles on certain days, and people, like myself, will find it really effective to do circuit training and hiit workouts.

Circuit training is starting with an exercise (lets say deltoid) and once completing the deltoid reps, moving on to a lower body exercise, then going to a different exercise that will target the back or other body part. Basically doing a set of exercises that will target a full body circuit. When I say a set, I typically will do 10-12 reps of each exercise for 3 rounds(or sets). Circuit training works for me, because its faster moving and I’m not standing around during a rest period. I’m impatient by nature, so this works well for me! haha It keeps me moving and burning more calories (aka fat). Then, I will follow-up with metabolic (or fat burning) h.i.i.t work. Think going as fast and hard as you can for 30 seconds, then followed by 30 seconds of rest. H.I.I.T (High Intensity Training Intervals) is one of the BEST ways to scorch fat from your body! Doing cardio for days on end is out, and h.i.i.t training is in!!!