On Saturday, I was limping when I came home from Congress Hall in Cape May. My husband laughed as I explained that my soreness was a result of a circuit training class that I had taken on Friday morning. My initial thought was that my friend “Z” was right. (She had mentioned that the Zumba workout that I have been doing lately isn’t “really” exercise.) Then, I remembered that it is usually painful whenever I switch up my workout routine…simply because I’m working my muscles in new and different ways. Thankfully, the pain subsides after a few days!
Anyway, I asked Kate, who led the fitness and nutrition classes, if I could share some of her exercises and nutrition information with you. She said “yes”, so below is an abs exercise challenge. (I will share her nutrition information in future posts.)
Kate’s Exercise Challenge (Abs)
1) Side Lunge Jumps w/Touch Down – Stand with feet hip-width apart. Lunge right leg out to right side and touch left hand to right foot. Push off with foot and step right leg back in. Quickly do a little shuffle to the left and lunge left leg out to the left side. Touch right hand to left foot and bring left leg back in. Repeat shuffle and alternating side lunges with hand touch down for 30 sec.
2) Core Twist – Stand with feet hip-width apart and hold one medium-heavy weight in both hands. Keep shoulders back, abs tight, and quickly rotate weight and core from side-to-side for 30 sec.
3) Crunches – Keep hips and feet flat on floor, hands behind your head. Crunch up for 20 reps.
4) Scissors Kicks – Lie on back and place hands behind head, or, place hands on the floor and on either side of you (or under lower back for support). Raise legs straight up to a 45° angle. Quickly lower and raise right and left leg in a kicking motion, alternating right up with left down and left up with right down. Both right and left kick counts as 1 rep. Complete 20 reps.
*Repeat exercises 1-4 for 10 minutes.
6/15 Update:
Kate was kind enough to share the workout that left me a “hot mess”!
Kate’s “Hot Mess Circuit”
Round 1
-10 Alternating Side Lunges w/Opposite Hand-to-Foot Taps (shuffle to right side lunge and touch left hand to right foot {1rep}, then come up and shuffle to left side lunge and touch right hand to left foot {2 reps})
Round 2
-10 Alternating Side Lunges w/Opposite Hand-to-Foot Taps
-10 Back Lunges w/Overhead Press (lunge left leg back and press hands or any weighted object overhead – step left back in and stand erect as you bring weight back down to chest -repeat for 10 reps – switch to right leg lunge back and press for 10 reps)
Round 3
-10 Alternating Side Lunges w/Opposite Hand-to-Foot Taps
-10 Back Lunges w/Overhead Press
-10 Squats (with weights at shoulders or without any weight)
Round 4
-10 Alternating Side Lunges w/Opposite Hand-to-Foot Taps
-10 Back Lunges w/Overhead Press
-10 Squats
-10 Burpees (in a standing position, bring hands flat to the ground in front of you – hop feet out so that you are in a push-up position – hop feet back in towards hands and power up – jump up into the air and clap hands overhead {1 rep} – you can modify this by walking feet out and in in stead of hopping them out and in – power up without jumping up – clap hands overhead)
Round 5
-Round 4 +
-20 Alternating Single Leg Lifts w/Toe Touch (lie on back with legs straight out – arms straight behind your head and hands together w/palms facing up and touching the ground {as if diving into water) – lift right leg up overhead and crunch abs as you lift arms up to touch hands to right toes – lower leg and arms back to starting position {1 rep} – lift left leg up and crunch abs to touch hands to left toes {2 reps})
I took the circuit training class as part of a Mom Bloggers Weekend Retreat sponsored by TheMotherhood and Congress Hall in Cape May.
