The Workout of the Week followed by a quick and easy protein filled meal.
Howdy Bloggers,
Welcome to HealthyU’s first workout of the week, or WOW, as we like to call it. This week’s workout will focus on a circuit that has been planned for a fast and effective full-body hit. Not only does it target arms, legs, tummy and back, but it can be done just about anywhere – all you will need is an open area, a flat wall and a chair or bench to lean on.
The circuit will consist of 3 rounds of the following exercises:
- Motion Plank – hands to elbows motion (10)
- Push-ups – on toes if possible (10)
- Hundreds – 60 seconds
- Tabletop extension – 10
- Triceps dip – 10
- Wall Squat – 60 seconds
The key to an ideal circuit session is to minimalize the rest period between each exercise and between each round. Try to aim for a 30 second rest between each individual activity, and about 1 minute between each round. By doing so you will also be able to actively improve your overall fitness and cardio ability.
Not sure how to do a certain exercise?
Let’s break it down.
Motion Plank:
Begin in a normal plank position, ensuring that your back is flat and that your butt does not lift during the motion. Draw your belly button flat to engage your abdominals and protect your back. The best starting position would be with your elbows on the ground. Bring yourself up from your elbows onto your hands one at a time, so that you are in push-up position and then return to your elbows. The entire motion should take 4 seconds, 1 second per movement. Repeat this until you have completed 10 reps. Remember that one full rep is up on to hands and back down to elbows.
Push-up:
A push-up should hopefully be pretty self-explanatory. Prepare by placing your hands shoulder width apart and bringing yourself up onto your hands and toes. Keeping your neck and back straight, one rep consists of bringing yourself closer to the ground, and pushing back up. Repeat until you have done 10 reps.
Hundreds:
For those of you familiar with Pilates, this exercise should be nothing new. Lie flat on your back with your belly button drawn in and your hips square. Bring your legs to a “tabletop” position, raised above you and bent so as to be parallel to the floor. Place your hands on your knees to prepare and draw your head and shoulders off the floor, slowly extending your legs as you do so. Bring your arms to your sides so that they are hovering slightly above the ground and begin your count. Hold for 60 seconds, bringing your hands to support your neck if it begins to strain. To release, bend your knees and lower your head gently, to avoid injury or strain.
Tabletop extension:
This exercise is great for lower-abs and leg muscles. Begin by lying flat on your back and drawing your belly button in to the floor. Return to tabletop position like in the previous exercise with your hands either by your sides or under your bottom. Slowly extend one leg until it is straight and barely off of the floor. Change legs, returning your leg to a bent position and extending the other. 1 rep is complete when both legs have been extended and returned to tabletop position. Continue until you have done 10 reps.
Triceps dip:
Brace yourself on the edge of the chair or bench with your knees bent in front of you. Lower yourself of the chair so that your hands support you. Bend your elbows and push yourself back up level with the chair. This is 1 triceps dip. Continue until you have completed 10.
Wall Squat:
Simply lean against a wall with your legs in front of you. Slide down the wall until you are sitting against it with your knees bent at 90 degrees and ensuring your tummy is flat so that your core muscles are engaged Hold this for 60 seconds. If you do not begin to feel your leg muscles working, drop the wall squat lower.
After 3 rounds of this circuit you should be feeling great! This is one of many circuits that I do on a weekly basis. It’s easy, effective and not at all time-consuming – plus, if you’re like me, you’ll love seeing these exercises being completed in less time as your body gets stronger. It’s the best sense of achievement!
Read about a HealthyU team member’s experience with this circuit:
Ellen
“I often do circuits when I’m at the gym, but the great thing about this circuit was I could do it from home. With no annoying machines to fiddle around with, or other gym goers getting in the way, I was able to complete the circuit efficiently. What I liked about the workout is the first two exercises get your heart rate up and then the others are a good cool-down but they still make your muscles work hard. For me, the tricep dips were the hardest exercise, but Keira thinks the Hundreds exercise is one of the hardest to do. Overall, I enjoyed the workout and found it challenging enough that my muscles were fatigued and slightly sore the next day. To me, that’s a good sign of a worthwhile workout”
Following a workout such as this, it is important to have a stretch and get the right type of fuel into your body. One of the awesome green smoothies from our previously posted recipes would be great, but if you’re feeling like a proper meal, give this a try:
Chicken, and broccoli stir-fry, with a garlic and lemon dressing
All you will need is:
- 100g Diced Chicken
- 1 shrub of broccoli
- 1 whole tomato, diced
- 1 fresh chili
- 1 clove of garlic
- 1 fresh lemon, or 1/3cup of lemon juice
- 2tsp of sweet chili sauce (optional)
Simply fry up the chicken in a pan until brown and nicely cooked. Add the crushed garlic, broccoli and diced chili and allow vegetables to cook for desired length of time (2 minutes is recommended). Add in the chopped tomato and toss through.
Once the tomato has appeared to shrink, reduce heat and the lemon juice. If wanted, add the chili sauce at this time as well. Season with salt and pepper and serve.
This stir-fry has a very fresh and slightly tangy flavor and is high in protein. In the photo below the stir-fry has been served with white quinoa, a low carb grain that is much healthier than rice or noodles.
This recipe is perfect for lunch or dinner after an active day.
Any comments, questions or feedback is greatly appreciated and make sure to check out our facebook page:
Until next time,
Keep Active and Eat Clean!
*Please note that the recipe and the work out routine provided in this blog does not need to be referenced as it has been composed by Keira from the HealthyU team, who works in the fitness industry and is familiar with Personal Training and Diet planning.
Related articles
- 4 Minute Plank Challenge {High plank to Elbow plank} (kamafitness.ca)
- At Home Workout Routine (livinghealthywithd.wordpress.com)
- Muscle Building – Fat Burning Workouts (loseweighthome.wordpress.com)
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