30 Minute Full Body Circuit (Gym)

Using the limited equipment (and time) I had available in the hotel gym, I improvised and went through this quick full body workout. Get to it – it’s only 30 minutes so you have no excuses! 😉

Workout:

Lat Pull Down, Close grip, 12-15 reps

Adjust the seat and weight accordingly. With your hands shoulder width apart and palms facing you, pull the weight down fast to your chest with your back straight. Go up slowly for four counts. Once at the top, quickly bring down for the next rep.

Seated Chest Press, Wide grip, 12-15 reps

Adjust the seat and weight accordingly. With your hands and elbows at chest level, push out fast and then come in slowly for four counts. Do not let the weights rest, and go straight into the next rep.

Body Weight Squats, 20 reps

Start from the top. Squat down until your bottom is below your knees. Once at the bottom, explode up. Squeeze your glutes (bottom muscles) at the top. Go straight down into the next rep. You can do this while holding a weight if you need more of a challenge (I had no weights available!).

Decline Sit-ups, 10-15 reps

Place your legs in the foam rollers in the appropriate way. Start at the bottom. laying flat with your hands above your head. Come up fast, keeping your chin tucked and back straight. Sit straight up with your hands above your head. Slowly lower down for four counts, returning to start position. Repeat. Stop if at any time your back or neck are hurting. You can do this while holding a weight if you need more of a challenge (I had no weights available!).

Rest for 1 minute. Repeat 5 times.

Good luck and enjoy the sweat! 😉

Rules for a GREAT (and safe) workout:

  1. Ease into your workout–injuries happen when you are not careful. Warm up with the same exercises you are going to perform but with a lesser load–first time with 30% of the weight you intend to push, second time with 60%. These workout rounds do not count towards your workout!
  2. Load up the weight to a weight that you are capable of pushing–but find difficult to push out the last few reps with. You should be out of breath at the end of each round. When you finish you should feel a little shaky.
  3. Stop if you need to, don’t hurt yourself. If you start to feel pain, stop.
  4. Keep good form throughout the exercises. Keep your back straight and core strong. Do not sacrifice form for more weight.
  5. Eat some protein straight afterwards to aid in muscle recovery (and to avoid the “hangry” state!).
If you have any questions do not hesitate to contact me!

{Linked to Savouring Saturdays}

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