If you’re like me, you’ve recently eaten way too many Christmas cookies, helped decimate the holiday candy box and developed an acute case of scale-a-phobia. You might be thinking that it’s time to jettison all those diet-sabotaging treats and step up your fitness game. And if you’re watching your wallet as closely as your waistline, no sweat. Get fit at home.
“It’s easy to keep your fitness resolutions by working out at home. You can burn fat, build muscle and increase cardiovascular health by using circuit training as part of your workout rotation,” said Ashburn resident Becky Johnson, who is a Certified Personal Trainer (ACE) at Gold’s Gym in Ashburn. According to Johnson, who is also an IBNFC Certified Nutrition Coach, a circuit consists of several exercises with a short rest between each exercise.
“All you need is a step (even the steps in your house), dumbbells (5-20 lbs. depending on fitness level), and a resistance band,” said Johnson whose circuit training recommendations are as follows:
- Warm-Up: Start with a light warm-up of ten minutes of stretching and an easy jog or fast walk.
- Step Ups: Do 40 rapid step ups onto an aerobic step or a step in your house.
- Bicep Curls: Do 10-12 reps using a resistance band or dumbbells.
- Jumping Jacks: Do 40 reps.
- Dumbbell Lunges: Do 10-12 reps alternating legs.
- Mountain Climbers: Do 40 reps. Start in a push up position and bring knees up toward chest, alternating knees.
- Dumbbell Squats: Do 20 reps.
- Overhead Shoulder Press: Do 10-12 reps using resistance band.
- Push Ups: Do 10-12 reps on the floor or on a step.
- Bicycle Crunches: Do 20 reps.
- Cool Down: Do slow, gentle stretching to prevent soreness the next day.
“You can perform this program up to four times a week, but leave one day of rest between each circuit training day," Johnson explained. "Don't forget to add another cardio session [running, walking, spinning] during the week. Make sure you have plenty of space to move so you can get the most out of your workout.”
And, as everyone knows, it’s a good idea to consult your physician before you start any new exercise regimen.
Note to self this New Year: cookies down, dumbbells up.