Breathe New Existence To Your Outside Circuit Workout

Written by Kenneth Lee 2020-07-29

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Breathe New Existence To Your Outside Circuit Workout

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Outdoor Workout Running + Bench PARK Exercises!

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No equipmemt walk-runjogg… and FULL strength Routine on a bench park.TOTAL BODY HIIT workout: Add some fun with arms and Legs in your running routine!
Breathe new life into your routine and revive your results in the great outdoors..
Don’t limit your outdoor workouts to cardio only! You can fit in a fun and effective strength routine while you soak up some sun using only a park bench. Try this total-body circuit as an intermission for outdoor cardio, or do it as a standalone strength session anytime your workout needs a breath of fresh air!
How it works:
Up to four days a week….
Alternate Cardio with:
Walk or jogg 5min/ Run sprint for 30s’ or 50 yards/ walking lunges for 1min or 100 yards and side squats for 30s’ or 50 yards (each side)..
And when you encounter a park Bench,.
COMPLETE CIRCUIT ARMS + LEGS:
1 set of each exercise back to back, with little to no rest in between moves..
Do the full circuit 3 to 4 times total..
Box Jumps x15.
Military Squats x15.
Plyo Steps x15.
Push-Ups x15.
One legged lunges x15.
Dips x15.
One Leg plyo Hops x15.
Ninja Abs x15.
Ans back to alternated Cardio (for an extra 15min).
It is a 45min/hour workout!
Enjoy!
You can do it with your lil ones and furry ones too!!!
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#OUTDOORWORKOUT #OUTDOORFITNESS #RUNNING #BENCHPARK.
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30 Minute Full Body Circuit Workout (HELIOS 7 Station Outdoor MultiGym) | LiveLeanTV

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On today’s episode of Live Lean TV, I’m sharing a 30 minute full body circuit workout using the HELIOS 7 station outdoor fitness multigym..
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Once I saw this outdoor piece fitness equipment, I admit, I was intrigued. This led me to create this 30 minute full body circuit workout consisting of 5 exercises..
Here’s how this 30 minute full body circuit workout using the HELIOS 7 station outdoor fitness multigym is structured..
Total time:
30 minutes..
Type of workout:
Circuit workout: complete each exercise in circuit format, by completing one set of each exercise, then immediately move in to the next exercise, with as little rest as possible..
At the end of the circuit, rest for 1 minute..
Number of exercises:
5 exercises..
Number of circuits:
5 circuits..
Reps:
10 reps per exercise..
Rest:
As little rest as possible between exercises..
Rest 1 minute after each circuit..
Exercises:
A1. Wide Grip Pull Up.
Reps: 10 reps.
Rest: move immediately into the next exercise..
Coaching cues: first exercise is the wide grip pull up for 10 reps. One of the keys to engage the lat muscles in your back, during a pull up, is to focus on pulling your hands away from your body. In other words, think about spreading your hands outwards when you are pulling your body up. This pull up coaching cue will really make you feel more contraction in your lats..
A2. Lower Back Extension.
Reps: 10 reps.
Rest: move immediately into the next exercise..
Coaching cues: you can cross your hands and place them on the front of your chest, or you can place them behind your ears. Under control, lower your upper torso down, keeping your back flat. Then raise your upper torso back to the starting position. You should feel a good contraction in your hamstrings, as well as your lower back. At the top of the movement, be careful not to raise your upper torso too high, as this will hyperextend your lower back. The goal is to raise your upper torso until it creates a flat line, from your heels to your head, just like if you were completing a forearm plank..
A3. Incline Push Up.
Reps: 10 reps.
Rest: move immediately into the next exercise..
Coaching cues: get down on the ground and complete 10 incline push ups..
Advanced modification: if you want to make this exercise a little more difficult, you can complete it as a plyometric incline push up, by exploding up, and raising your hands off the incline..
A4. Squat.
Reps: 10 reps.
Rest: move immediately into the next exercise..
Coaching cues: it’s time to engage the lower body. You’ll love doing this squat as it actually gives you a back massage during the squat. Focus on pressing through the heels to engage your glutes. You should also feel a good contraction in your quads..
A5. Decline Sit Up.
Reps: 10 reps.
Rest: move immediately into the next exercise..
Coaching cues: make sure you are breathing out on the way up to really engage your core..
Awesome job completing this 30 minute full body circuit workout. Repeat this circuit 4 more times, keeping your rest breaks short. I encourage you to get outside, enjoy the sun, breath in the fresh air, and get a sweaty workout in, all at the same time. Every once in a while it’s good for you to train your body outside of its regular routine. In other words, get outside of the gym once in a while..
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Circuit Training Exercises Ideas

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This is our Monday night circuit class, we change up the exercises all the time to keep things interesting and exciting for the body. Sometime we will will do all core stations or all cardio, got to keep it fresh. In this video we did each station for 1 minute then rotated through the circuit 2 times. Last week we did the station 2 times in a row with a 30 sec cardio burst in between. So have fun with it and try to always keep the exercises changing weekly..
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Grow your business or just get in the best shape of your life by using our fresh circuit training ideas, boot camp ideas, exercises ideas, home boot camp workout program, and more..
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19 rows · May 09, 2018 · Take a big step forward with the right foot and lower into a lunge (keeping the front knee behind the toe), step the left foot next to the right and then into a lunge on the left side. 6 1 minute.In a circuit with multiple stations, you might only need one or two new items to go with equipment you already have. For example, you could add a station with new gliding discs or medicine balls alongside stations with dumbbells, resistance bands and steps.

It doesn’t take much to breathe new life into your existing offerings.“Whether it’s a break in the middle of a workout, or a break spanning a few days, both bring great value for the long-haul.” So if you struggle to acknowledge that it truly is too hot to workout outside or to reduce your intensity mid-circuit, remember your big-picture goal.Imagine a turbo-charged workout routine that mixes cardio and strength training and has you in and out of the gym in 30 minutes. Plus, it’s infinitely and easily customized to help you reach your goals faster.

Sound too good to be true? It’s not! It’s called circuit training. While this style of training has a lot to recommend it, figuring out how to set up an effective circuit workout can be.Enter: Our 30-day outdoor circuit training challenge, developed by Alyssa Exposito, a trainer based at The North Face in New York City.

Exposito knows a thing or two about how to up your outdoor game, even if you’re in a crowded city like New York.Trainer Sydney Torabi takes you through five mobility exercises that you can use to stretch preor post-workout or incorporate on your rest day. Mobility Circuit. When you take a moment to meditate and feel your breath, you’ll be surprised what you get in return. We’ll break down all the details you need to know before jumping into.

Circuit training workouts are based around a set number of “stations” that you repeat until your time runs out. So knowing how much time you have can help you determine how many circuits you’ll need to complete and how hard you’ll need to work. (The shorter the circuit training workout, the harder you should be pushing.).To keep things interesting, you can switch up the sequence, swap out different stations, and do it at the gym with equipment, at home with dumbbells and resistance bands, or on a fitness trail by.An Outdoor HIIT Workout for Beginners This 15to 20-minute HIIT routine, designed by Samuela, will get your heart pumping and create a “just right” cycle of energy bursts and brief rests so you can make the most of your workout. The best place for this circuit is a flat, open area with room for sprints and a tree or wall you can use as a prop.

Strength training for people who are new to fitness or are looking for an inviting and effective workout. Conveniently positioned and easy to use so that users can change resistance quickly during circuit training. Less intimidating for new exercisers than traditional pin systems.

Life Fitness is a registered trademark. CLOSE FIND MY.Effective breathing is just as important to your training as the exercise itself. Proper oxygen delivery to the body’s tissue safeguards your performance and can increase the duration of a workout. With a little practice, breathing can take your training to the next level.

Chiropractor Beverley Marr suggests breathing in once through the nose and exhaling twice through the mouth (in-out-out) while running. It may be awkward at first, but with practice, it will come to you naturally. Istock. Find more endurance in core exercises by breathing properly.Breathe New Life Into Your Outdoor Living Room With Cozy Decorating Ideas Elevate your existing outdoor living room with a clever use of color, pattern and versatile furnishings.

Keep in mind: Price and stock could change after publish date, and we may make money from these links.Circuits are made up of work (exercise) for a determined period of time, followed directly by rest or active recovery. If you are new to exercise, using an aerobic circuit is a safe introduction to this type of workout. A work-to-rest ratio of 1:1 is appropriate for an aerobic circuit.

Circuit training is time consuming because it’s an extra workout schedule with added cardio. Solution: Use less cardio minutes and higher intensity. Do 1 min of moderate intensity, 20 sec as fast as you can, 1 min moderate intensity, and then 1 min high intensity.

Repeat for about 20 min or until exhausted.

List of related literature:

Put this exercise anywhere in your workout routine — before, during, or after your main workout — to work your core and to get in touch with your bracing and breathing power.
from Kettlebells For Dummies by Sarah Lurie Wiley, 2010
Use the In-Season Total-Body Circuit Program card in chapter 8 (page 198) and follow the proper exercise order listed (1 to 12) if you do the circuit by yourself.
from Complete Conditioning for Basketball by Bill Foran, Robin Pound, National Basketball Conditioning Coaches Association Human Kinetics, 2007
Activities included in these steps are more vigorous (requiring 7 METs or more) than the moderate activities included in step 1 (which require 4 to 7 METs) and are especially good for building cardiorespiratory endurance.
from Health Opportunities Through Physical Education by Corbin, Charles B, McConnell, Karen, et. al. Human Kinetics, 2014
The end goal for each of these workouts is to reach a point where you are doing exercises for 45-second intervals for a total of 5 circuits.
from Smarter Workouts: The Science of Exercise Made Simple by Pete McCall Human Kinetics, Incorporated, 2018
The purpose of this workout is to improve aerobic endurance.
from The Power Meter Handbook: A User’s Guide for Cyclists and Triathletes by Joe Friel VeloPress, 2012
Depending on the intensity (moderate intensity or vigorous intensity), three to five days per week is recommended.2,3 One workout per week gives little training effect, but improvements in cardiorespiratory fitness accelerate rapidly when workout frequency is increased to three to five days per week.
from Applied Exercise and Sport Physiology, With Labs by Terry J. Housh, Dona J. Housh, Herbert A. deVries Taylor & Francis, 2017
This breathing exercise includes 12 breathing cycles, with each cycle composed of one inhalation (breathing in through your nose) and one exhalation phase (breathing out through your mouth).
from Essentials of Managing Stress by Brian Luke Seaward Jones & Bartlett Learning, 2016
Perform 30 minutes of moderate-intensity outdoor physical activity at least five days per week, or a total of 75 minutes per week of vigorous activity.
from Your Brain On Nature: The Science of Nature’s Influence on Your Health, Happiness and Vitality by Eva M. Selhub, MD, Alan C. Logan, ND Wiley, 2012
When doing a resistance workout in the exercise room, breathing should be done in the same tempo as the exercise; exhaling through pursed lips and creating a pressure within the lungs during the muscle contraction portion of the exercise, and inhaling during the muscle extension portion.
from The Art of Sprinting: Techniques for Speed and Performance by Warren Doscher McFarland, Incorporated, Publishers, 2009
This all sounds great, but how exactly do you do an aerobic-threshold workout?
from Fast After 50: How to Race Strong for the Rest of Your Life by Joe Friel VeloPress, 2015

Kenneth Lee

An elite martial artist and passionate pharmacist, dedicated to the synthesis of new medications for different human ailments.

When Eating Something Bad Could Be Healthy for you

42 comments

Starterror 2020-07-29 - 09:41

Circuit training for my P.E. Class is 3 hard workouts and jog 2 laps but it gets harder

Whisperdweller 2020-07-31 - 13:35

Hey AX, I WAS WONDERING. wHAT DO YOU DO, YOU RENT GYMS BYT THE HOUR? CURIOUS I WAS THINKING ABOUT DOING THIS FOR A BOOTCAMP

Gatus 2020-08-02 - 15:21

I also make the group do more when of whatever they are doing if someone is slacking and talking, I call them out and say like “JOhnny’s slacking and talking…everyones doing 10 more!!!”

When you explain your stations you have to be quit at it and get drill and example across fast and efficiently.

If you have any other questions please ask, I am here for ya!!:D

Kedor 2020-08-06 - 02:18

Its always good to get inspired by new workouts! Check out my Insta Channel: leo.breakletics for more inspiration:-)

Coiath 2020-08-08 - 18:21

This looks really fun! Is this something you do every time with the same group of people or does the group change every training?

Anakelv 2020-08-10 - 00:28

muy buenos los ejercicios, muy mala la ejecución de varios de ellos

Dutilar 2020-08-12 - 16:15

I love these ideas! How many minutes are the participants at each station?

Silverraven 2020-08-14 - 09:19

Hi! love your ideas. Few questions. Typically, how long are your circuit workouts as a whole? 35, 40, 45 minutes? Do you go through each station a certain number of times?

I am a coach/trainer looking to add in a cardiovascular strength training circuit class. Just curious as to how you ran your classes. Thanks!

Kerara 2020-08-16 - 04:56

Love your channel…you are a god damn savage!! I love it where are you located?!?!?

Fearlessterror 2020-08-17 - 11:12

I did cardio for some months and it helped me lose body fats of every area except belly region. So i went for blue fat freeze kit which helped me lose 2 inches around my waist in 2 months. Now i feel very confident about my self-image.

Saithitus 2020-08-18 - 03:13

nice circuit ^^…the only thing to watch for is their body alignment ;/..some of those women have terrible squats..

Bolis 2020-08-21 - 02:47

no I’m not a crossfitter but highly respect what those athletes do!

Fordrewyn 2020-08-23 - 02:31

Thank you! This has gave me some great and new ideas for my clients! Much appreciated!

Galune 2020-08-24 - 06:40

Thank you! This has gave me some great and new ideas for my clients! Much appreciated!

Malabar 2020-08-26 - 19:26

Thanks!I’m a 44years-old french bodybuilder, I practice for quite 30 years, and I was looking for this type of video to inpirate me exercices for cardio-trainning. Like a lot of bodybuilders here, I neglected this aspect of health.It seems I’ve found what I needed!

Jolhala 2020-08-30 - 15:13

I like your set up in the gym. PE Teacher here loving the organization! Cool.

Malak 2020-09-02 - 11:47

These are great! Really good ideas! Thanks for the uploads!

Kazibar 2020-09-03 - 22:56

Love these ideas, One question i have is….Should these be limited to younger ages? or can all ages partake?

Balladolv 2020-09-05 - 22:57

That’s awesome! I wish I had a machine like that at my local park ha.

Reddweller 2020-09-08 - 14:05

This looked really well put together, tough but fun all at the same time!! ��

Ironsinger 2020-09-10 - 00:07

Brad, thank you so much for you answer about the belly wrap… I love your honestly.

Doomdragon 2020-09-12 - 04:05

How long does it take you to explain these stations to all those people? I only have 15 in my class and I find they’re chatting the entire time I’m trying to explain the circuits! Any suggestions?

Mazugrel 2020-09-14 - 04:16

This might be a stupid question, but… I noticed girls were doing the routine, guys can do it too right?

Manrad 2020-09-16 - 08:23

very good! some exercises use them on my class in Uruguay!
Thanks for contributing to improve the profession

Bloodfury 2020-09-16 - 22:32

these bands have an orange protective cover over them, so that if they snap there is no eyes popping out. lol just google it. You can buy online! Thanks

Jonn 2020-09-19 - 07:15

Wow I love how creative your circuits are! I’m a trainer and I would love to use some of these in my classes! Thanks so much for the videos!

Burinin 2020-09-23 - 06:10

Hi AXFIT.COM, I´m a Rookie Personal Trainer, I used to train Functional exercises. I like your posts. Nice Work.

Tholmeena 2020-09-25 - 07:40

Yes, be tough, talk loud be confident and if people are talking over you then call them out on it. Some are there and want to be in the zone and the chatter ruins it for them. No one talks when I do or really at all in my classes, I nip it if they do, tell them to go to the coffee shop down the road. haha. I am strict but sensitive and humours all at the same time.
Check out this link: axfit.com/category/adrenaline-fitness/train-the-trainer/
From my site, I think it will help u.

Anayariel 2020-09-28 - 17:10

It went great! They loved it especially the 4×4’s! Subscribed!

Thomeena 2020-09-30 - 22:34

Great stuff. I’m impressed with the orderliness and creativity. well done, and thanks for your videos.

Malagar 2020-10-02 - 23:19

Questions For You: Do you have access to outdoor fitness equipment in your city?
Do you prefer to train outside?
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Malar 2020-10-05 - 10:50

Hi.Can anyone help me where can i get equipments like this? do you know an official store for outside gym equipments?

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