Spring Forward to Action 30-Day Challenge - Day 20: Circuit Training

by Heather Long | More from this Blogger

21 Apr 2006 04:00 AM

Woo hoo! It's Friday! TGIF! Tomorrow you get a day to crash and rest. You are also in the homestretch for the 30-Day Challenge. Enjoy your workout today and have a great Friday! I know you can do it.

Remember, you need to be sure to hydrate before, during and after your workout. Set aside about 30 to 35 minutes. You will be performing circuit training today and there will be no more than 30 second breaks between your different exercises. Take a deep breath and have a drink of water! Let's get started!

Begin your workout by marching in place. Put on some music with a good beat. This can help you march. As you march, swing your arms forwards and back lightly. You are trying to get your heart rate up and warm up your body. Perform this for about 2 minutes. Then perform the following routine. If you need to review the exercises, go back to previous workouts on Day 6 for instructions.

• March in place for 2 minutes, swinging arms lightly
• Supine Bridge - 1 minute
• Jumping Jacks - 1 minute
• 7-7-7s
• March in place - 1 minute
• Buttock Press - 11 Reps
• Jumping Jacks - 1 minute
• Supine Bridge - 1 minute
• March in place - 1 minute
• 7-7-7s
• Jumping Jacks - 1 minute
• Buttock Press - 12 Reps
• March in Place - 1 minute
• Supine Bridge - 1 minute
• March in place - 1 minute
• 7-7-7s
• Jumping Jacks - 1 Minute
• Buttock Press 13 Reps
• March in Place - 1 minute
• Stretch out thoroughly - review stretches on Day 3 & Day 5 for ideas

Whew - and you're done. That's a pretty intense workout. If you only took 30 second interval breaks, you are probably feeling pretty hot and pretty sweaty. Be sure not to skip your stretching. It's important that you give your muscles some recovery time so you can avoid stiffening up.

Continue to hydrate throughout the day and enjoy your day off tomorrow! There's nothing like a day of rest and relaxation to give you a positive outlook on your exercise program.

Finish the following fitness thought of the day in your journal: My mindset about exercise lets me ...

Learn more about Heather Long

Heather Long is 35 years old and currently lives in Wylie, Texas. She has been a freelance writer for six years. Her husband and she met while working together at America Online over ten years ago.

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