Try a circuit workout to mix up fitness routine: renegade rows, jump squats and plank up-downs


Circuit training is like finding a 50-percent-off clearance rack at your favorite clothing store or a buy-one-get-one deal on your java brand of choice.

If coffee were fitness and money were time, circuit training provides more bang for your buck. Circuit training works the whole body, jump starts your metabolism, optimizes your calorie burn and provides variety.

If you don’t have a lot of time, surely you can squeeze in at least a half-hour of fitness. And you don’t even have to leave your house.

Sarah Crispo, fitness director at the Athletic Club, shared with No Sweat a series of circuit workouts. Our first video features renegade rows, jump squats and plank up-downs, plus a little multiplication.

“By the end, you’ll definitely be feeling it,” Crispo said.

Sarah Crispo’s Circuit Workout 1

Instructions: Repeat each exercise for 1 minute, and rest for 30 seconds in between each exercise. Repeat circuit five times.

1. Renegade rows: Grab a mat and two dumbbells. Place the weights on the mat and assume a push-up position, holding the weights. Do a push-up. Upon returning to the top, do a row with your right arm. Place the weight back on the mat, and do another push-up. Repeat with your left arm, and continue to alternate.

2. Jump squats:
Bring your feet outside of your hips. Slightly turn out your feet, and embrace your core. Raise your hands, and sit your hips back into a squat. With force, jump from squat position, and swing your arms down by your sides. Repeat. “Push it as hard as you can,” Crispo said.

3. Plank up-downs: Starting in a plank, with your body in a straight line, lower to your right elbow and then your left. Push back up to starting position one arm at a time. Repeat.

About Leigh Zaleski

I'm a health features reporter for the York Daily Record/Sunday News and healthy living blogger for No Sweat, York. Contact me with story ideas at lzaleski@ydr.com, 717-771-2101 or @leighzaleski on Twitter.
This entry was posted in Cardio, Fitness, Strength, Videos, Wellness, Workouts and tagged , , , , , , , . Bookmark the permalink.

Leave a Reply

Your email address will not be published. Required fields are marked *


*

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>