Some of you have asked recently to share what I do when I workout. I thought I would create a little picture for you...so if you are a visual learner. It's super, highly creative...my little rendering I did in Publisher. I know Joey is jealous of my graphic art skills.
BUT IT WILL WORK OKAY?
My hope is that you can click on it and make it bigger.
When we do circuit, we spend 30 seconds at each station, and move quickly to the next station (allowing no more than 10 seconds between stations). We do six rounds (or circuits), and this takes about 45 minutes. We only use dumbells and ourself for weight. We have dumbells at each station, and one of the best things about circuit is you can choose your weight, and customize it for you. We have a bench for the step up station (think Jazzersize), a weight bench for the chest press/fly station, and a low step for the calve station.
Depending on if I am trying to up my cardio, sometimes I substitute stations and instead of lifting, I jump up and down, do jumping jacks, butt kicks, mountain climbers etc.
Because I do circuit every day, Monday-Friday, I alternate what I work on. For example, one day I may do 6 rounds of bicep curls. The next day I won't do any bicep curls and do 6 rounds of tricep extensions instead. Others who do circuit might do both and just alternate during the 45 minutes.
Jess asked me when I lost my back fat rolls or what I do for my back. I probably lost them around 190 pounds. Give or take. I focus a lot on my back now, less on my biceps. My back is actually one of my favorite parts of my body. No fat, no stretch marks, and I love how my muscles look. I never focused on it really, until one day I got a lecture about how a strong back is the foundation for a lot of things (thanks Heather). So, I do bentover rows using 30 pound dumbells, and pushups and pullups are amazing for it as well.
When I started working out, doing circuit and bootcamp almost 2 years ago...I could barely hold the plank. I could barely do push-ups. I would do a "real" push up, but have to stop on my stomach before going again. Now I can do 15 reps, at least 6 times. What I tell everyone who starts circuit with us is that it gets easier...pretty fast...if you stick with it at least 2 times a day. You start to get stronger quicker than you think. And as we lose the fat, the muscles start to show themselves and it's pretty exciting!
I hope that helps answering some of the questions. If there are anymore, just let me know!