25 Minute Bodyweight Toning Circuit Workout
This 25 Minute Bodyweight Toning Circuit Workout will have you burning calories and toning your body.
Goal: Tone Muscles and Lose Body Fat
Workout type: Full Body
Equipment: Jump Rope
Days Per Week: 3
Training Level: Intermediate-advanced
This 20 minute workout is designed for the busy people who want to stay in shape but do not have a lot of extra time to dedicate to the gym. It is also a great routine if you travel or on vacation. This 20 minute workout can be an addition to your regular cardio program. Instead of the treadmill do this circuit.
Perform this workout routine three times a week on non consecutive days. For example Monday, Wednesday and Friday. Schedule a time each day for you workout.
Workout:
(Warm up for 5-10 minutes. Do a moderate jog in place.)
A warm up will get your blood circulating and loosen your muscles and joints preparing you for your workout.
Jump Rope 50 seconds 10 second rest
Push ups 50 seconds 10 second rests
Bodyweight squats. 50 seconds 10 second rest
Plank 50 seconds 10 second rest
Burpees 50 seconds 10 second rest
Rest for 1 minute. Repeat this circuit four times. If this is your first time doing this circuit start off with 30 seconds performing the exercise and a 30 second rest. Work up to 50 seconds performing the exercise and a 10 second rest. This will take about two to three weeks. At first pace yourself throughout the workout, focus on the form of each exercise. Sip on water during the breaks. As you get use to the routine you goal is to do as many reps of each exercise in the given time with proper form. Once your form gets sloppy stop the exercise or slow down and correct the form. You will only get results if you perform the exercise correctly.
Disclaimer:
Do not engage in this exercise program or any physical activity until you have clearance from your physician. Engaging in any fitness activity prior to seeing your physician could cause sever injury. With any exercise stop immediately if you feel light headed or your heart rate is too high. It is recommended to have a heart rate monitor.
Exercises:
Jump Rope:
Hold the jump rope in each hand
Starting position, rope behind you
Swing the rope over your head to the front of you
Jump only high enough to let the rope clear your feet
Land softly with a slight bend in the knees
Keep wrist to your side by your hips moving the rope with your wrists
Mistakes
Jumping to high
Landing on your feet too hard
Keeping your knees locked out
Push-up
Lie on the floor in a prone position
Place hands close to the shoulders
Push body up by extending arms
Keep body straight, do not allow hips to sag
Keep the body in a straight line from shoulders to heels lower back to starting position slowly
Upper and lower body must be kept straight throughout the exercise
Muscles Used:
Primary
Pectoralis Major
Secondary:
Deltoid Clavicular
Triceps Brachii Lateral
Triceps Brachii
Bodyweight Squat
Place feet shoulder with apart with a slight angle out wards
Bend knees forward while bending hips backwards
Keep knees pointed in the direction of the knees
Keep back straight
Descend until thighs are parallel with the floor
Return to starting position
Pointers:
Keep head straight and up
Keep feet flat on the floor at all times and push with your heals
Knees should point in the same direction as knees at all times
Muscles Used
Primary:
Rectus Femoris
Vastus lateralis
Secondary:
Gluteus Maximus
Adductor Magnus
Soleus
Plank
Begin with forearms and knees on the ground
Extend legs out
Keep elbows in line with shoulder
Lift hips up until there is a straight line from shoulders to heels
Pull your Neely button to your spine, hold
Do not hold your breath
Muscles Used:
Transfersus Abdominis
Internal Obliques
External Obliques
Rictus Abdominus
Serratus
Erector Sinae
Burpees
Stand with feet hip with
Drop straight down onto your hands
Kick feet back so there is a straight line from your shoulders to your heals
Jump feet back between your hands
Stand up straight
Muscles Used
Full body
Best of health and happiness,
Give your body the nutrients it needs to recuperate from your workout.
