Here is a simple summer circuit for those wanting to keep fit while enjoying the lovely weather.
James, the Mammoth fitness manager has devised a simple circuits workout to fit in with your daily routine and complement the Mammoth FitCamp on days you can not attend. These individual exercises help to strengthen, sculpt and build your muscles. A short, yet incredibly effective workout, taking around 40 minutes to complete including a few minutes of rest. For those wanting the summer body but still want to enjoy the sun, we have an outdoor workout so there is no excuse not to give it a try.
Warm up – 2 Minutes of jumping jacks
The Circuit (for beginner or advanced) –
1 Minute of lunges– One leg is positioned forward with knee bent and foot flat on the ground while the other leg is positioned behind– Lunges are a good exercise for strengthening, sculpting and building several muscles/muscle groups, including the quadriceps (or thighs), the gluteus maximus (or buttocks) as well as the hamstrings.
1 Minute T-Push up (on knees or on toes)– Begin in modified push-up position — wrists below shoulders, abs engaged, knees on floor . Then bring your right arm toward the ceiling, rotating your upper body (from the waist up) to the right.– Push ups are not only great for your chest, but so a tremendous job of defining your abs, triceps , shoulders and torso.
1 Minute of Burpees, also known as a squat thrust (with push up or without push up) Is performed in four steps:– Begin in a standing position.– Drop into a squat position with your hands on the ground. (Count 1)– Kick your feet back, while simultaneously lowering yourself into the bottom portion of a push up. Your arms will not be extended. (Count 2)– Immediately return your feet to the squat position, while simultaneously pushing “up” with your arms. You will perform a push up as you return your feet to the squat position (Count 3)– Jump up from the squat position and clap overhead. Feet must leave the floor. (Count 4)– This is a full body exercise
1 Minute of dips (bent legs/straight legs)– A dip works a large number of muscles in your chest, shoulders and arms at the same time.
1 Minute of pendulums (bent legs/straight legs)– Start by lying on your back, arms in a T position with your legs straight up, feet together with your toes point of flexed.– Exhale: Slowly lower legs several inches to the left without touching the floor.– Inhale: Return to start.– If you can, try to keep your lower back on the floor.– This helps work your abs, oblique’s and hips.
Now you can enjoy a 1 Minute rest while pschycing yourself up to complete the circuit 3 more times.
This workout can be tough but hopefully not too intense, this routine is worth a try as not only can it be completed at the gym, but also at home in the garden.
Feel free to add your opinions in our comment box below, let us know how you get on…