How to create an abdominal circuit workout

Most people lead busy lives and need to multi-task to get anything done. As a personal trainer the number one excuse not to workout is time. Here, I will tell you how to multi-task your training session to get cardio, weight training, and ab workout all at once.

Instructions

Difficulty: Moderately Challenging

Things You’ll Need:

• ALL OPTIONAL (can be done without!)
• Stability Ball
• Medicine Ball
• Free weights
• cardio machine
• WATER (not optional!)

1. A PLAN: Circuit workouts are fast paced and designed to keep an elevated heart rate throughout. In order to do this effectively it is better to have a written workout plan to consult as you go. This should include which muscle groups you are working that day, which exercises, what weight, and what cardio bursts you will do in between.
2. WARM UP: Working out with cold muscles increases a risk of injury. Always warm up for at least five minutes. This can be anything from walking on the treadmill, or if you are at home you can do a mix of jumping jacks, walking/running in place, simulate jumping rope and hopping from one foot to the next.
3. STRETCH: Before and after your workout!! Especially the target muscle groups of the day. Stretching not only prevents injury, but also helps to prevent muscle tightness after your workout as well as helps with muscle soreness.
4. Strength Exercise: Begin with your first muscle group, let's say it's biceps. You would want to do bicep curls first. Do as many reps as you can. If you are training multiple muscle groups, ie. Triceps, next you would move to the weight and exercise for that group. (remember you don't need free weights, there are many exercises that you can do with your own body weight, such as push ups, lunges squats etc.)
5. CRUNCH: Next do a set of crunches. There are hundreds of different crunches and Ab exercises that you can do. Choose a different one for each grouping. You can mix things up using a medicine and or stability ball here. Work up to 30 reps.
6. Cardio Burst: Here's where we keep your heart rate up, and keep your calorie burn high. If you have a treadmill, do a sprint. If you are at home do jumping jacks or jump squats. Whatever you choose it should be fast paced and as challenging as you can stand. This should be done for 1 minute.
7. Repeat for a total of 3 times. Move onto next set of strength/ab/cardio combo. There should be three combinations total.

Tips & Warnings

• Pacing is key. These workouts are meant to have minimal rest. Move quickly from exercise to exercise. You should be sweating!!
• Drink plenty of water! It is very important to stay hydrated through your workouts!
• Variation! Keep your workouts fresh. Your body adapts quickly so vary your combinations with different exercises each time you train a muscle group, ie. heavier/lighter weights, more/less reps.
• Form! Form is very important not only to get the most benefit from an exercise but also to prevent injury. If you have never worked with a trainer, it may be a good idea to consult one for a session just to have them show you the correct way to do each exercise.
• Challenge yourself! The goal of lifting weights is muscle failure! This is the point when you can no longer do another rep. If you can keep lifting but you've already done 10 reps, keep lifting! Your bicep doesn't know how many you've done, it just knows when it is tired! If you prefer to keep yourself at 10-12 reps choose a weight that is heavy enough that the last 2 reps are a struggle. (This includes exercises that use your own body weight!)
• Give your muscles time to rebuild. After you work a muscle group to failure you have torn the muscle fibers. These fibers need time to repair. It is through this process when the muscle gets bigger and stronger. If you work a muscle group too soon and it hasn't had time to repair. Each muscle group should get at least two days rest inbetween workouts. For this purpose it is good to break your body into groups for different days. EXAMPLE: a.)biceps and back, b.)chest/triceps and shoulders, and c.) legs.
• Form! I said it before. This workout is fast paced, however that doesn't mean to rush through your set. Take your time with your exercise, squeeze the muscle, and don't sacrifice form or you could injure yourself!!
• Listen to your body. Everyone's body is different. Some people have past injuries or chronic conditions or even something as simple as a sore shoulder. You must listen to your body. If you do an exercise that causes pain other than just muscle burn you need to stop!!