BACK TO BASICS - HOME CIRCUIT WORKOUT

Kate Fairbairn, C.P.T. | Certified Personal Trainer

Kate is a Certified Personal Trainer and Lifestyle Wellness Coach at the Community Hospital Fitness Pointe. She is the facilitator of the Weight Loss Coach program at Fitness Pointe and can be reached at 219.924.5348 ext 452.

Being fit and healthy is more than a clothing size. It's about feeling energized, having appropriate blood pressure, blood sugar and lipids, body composition as well as achieving balance in your life. Eating healthy foods in the correct calorie balance, managing stress and getting enough physical activity will help you achieve the energy and quality of life you've been searching for. This 6-week program is designed for those individuals who don't have time to get to the gym and want to embark on a safe, effective, no-nonsense program in the comforts of their home. Please consult your physician before you begin this program.

General guidelines:

Warm up for at least 5 minutes with activities such as marching in place, knee lifts, waist twists while holding a ball, etc.

Turn up the volume of your favorite upbeat music. Research shows better exercise adherence occurs when working out to motivating music.

Complete 8 to 12 repetitions with a weight that is appropriate for your fitness level. Begin with one set and work up to 2 to 3. For example, if you are a beginner, start with a 2- to 3-pound weight and progress. After a few sessions, increase the weights for more of a challenge.

Stay hydrated by drinking water before, during, and after your workout.

Stop any exercises that cause significant pain or extreme discomfort.

WEEK ONE OF ONE

Chest Press Alternated with Stepping

The beauty of a circuit program is that it allows you to get more work accomplished in an efficient amount of time. Begin with 8 to 12 repetitions of the Chest Press exercise alternated with 1 minute of stepping up and down.

Repeat this cycle for 5 minutes.

Wall Chest Press: Stand approximately 10 inches away from a wall. Place palms on the wall at shoulder height. Keep abdominal muscles drawn in (contracted) and torso straight. Bend your elbows and slowly bring your upper torso toward the wall. Hold briefly before straightening elbows to return to starting position. To add more of a challenge, complete the exercise on the floor in a "modified" kneeling pushup position or with thighs on a stability ball.

Muscles Targeted: Biceps, Triceps, Pectorals, Trapezius, Rhomboids

Spend one minute stepping up and down (30 seconds with the right foot leading, alternated with 30 seconds of the left foot leading) on a stair or exercise step.

Weight Loss Coach's Tip: Schedule your specific workout as an appointment with yourself. Use your day planner and put it in writing. YOU are a very important appointment and no one can keep it but YOU.