You Are Your Own Gym | Novice Circuit Training

You Are Your Own Gym | Novice Circuit Training



this is a novice circuit training workout consisting of four exercises that will be done back-to-back for four rotations each exercise will be done for 20 seconds followed by a 10-second break we'll use that ten second break to get ready for the next exercise for each interval do as many reps as you can with good form at the end of each round we'll have a thirty second break and then we'll get into the next round the first exercise is dynamic squats begin with your feet about hip-width apart toes pointed straight ahead hands in front of your thighs from this position jump into the sumo squat position sink your hips back and down bend over with your back straight until your fingertips lightly touch the ground immediately jump back into the starting position and repeat stay light on your feet the second exercise is the military press begin in the starting position of a push-up with your hands and feet shoulder-width apart from this position lift your hips up and back into the air you want to keep your hips push back you should feel a slight stretching your hamstrings from this position lower your head between your hands until it almost touches the ground and then reverse the motion again keep your hips back if you don't have the strength to go all the way back just go as far as you can and increase the range of motion as you get stronger the third exercise is fast swimmers for this exercise lie on your stomach with your arms extended in front of yourself throughout this movement you want to look straight down at the ground and avoid extending your neck lift your hands and feet off the ground keep your elbows and knees straight and quickly alternate raising your left arm and right leg and then your right arm and left leg the fourth exercise is a mountain climber variation again get in the starting position of a push-up from this position while keeping your hips down bring your right knee to your left elbow return to the starting position and repeat with your left knee okay we're going to get started now with the first exercise which is dynamic squats and then we'll immediately move into the next exercise following a ten second break which is the military press I'll announce the exercises and the interval first up dynamic squats get in position and begin stay light on your feet back straight ten seconds sink your hips back and down keep your knees pointing the same direction as your toes break military presses get ready begin ten seconds keep your hips back and break fast swimmers get in position and begin knees and elbows straight hook straight down on the ground ten seconds keep working break next exercise the mountain climber variation get in position big in try to touch your elbows with your knees if you can keep your body straight from head to heels and seconds your shoulders over the top of your hands and break that will set 104 we got three more sets find yourself a sustainable pace something that you can maintain throughout all four sets if you have to take short breaks that's fine just get back in the game as soon as you can ten seconds dynamic squats is next get in position get ready begin same thing stay light on your feet keep your back straight sit your hips back and down ten seconds knees pointing out like Sam direction as your toes don't let him al in break military presses begin come on keep going keep your hips back ten seconds break fast swimmers get ready begin knees and elbow strike keep your head off the ground make yourself long and straight ten seconds come on we're almost halfway there easy day break mom climbers are next get ready begin folks on your form and seconds keep your hands over your shoulders hips down and break okay we're halfway there two more sets stay motivated this exercise all these exercises build muscle and burn a lot of calories they also improve your cardiovascular endurance get ready Dynamis squats bigan come on push through it stay light on your feet do the best you can ten seconds every time you do this workout you'll get a little bit stronger a little bit better break military practice get ready again those deep as you can with these if you can go almost all the way down until your head touches between your hands ten seconds keep working break fast swimmers get ready bigot knees and elbows straight keep your limbs off the ground ten seconds break mountain climbers get ready big n get your knees as far forward as you can try to touch your elbows ten seconds it's down right one more round stick with your pace again if you have to take short breaks that's fine get back to the exercise as soon as humanly possible push yourself beyond your point of comfort that's where the gains are last round coming up Dynamis squats get ready begin keep your form tight make a count back straight seek your hips back and down touch the ground ten seconds come on stay light and break military presses get ready begin you can't go all the way down increase the range of motion every time you do this workout ten-second work keep pushing yourself stay motivated break bad swimmers get ready big in nice cord eight distinct movements keep your limbs off the ground and keep them straight ten seconds come on workforce it's all gonna pay off break last exercise mountain climbers let's do this get in position begin keep your hands on your shoulders hips down knees to elbows keep it tight ten seconds full body workout burns calories build strength and fills and joins great that's it for this workout if you struggled if you had to take breaks that's fine every time you do these exercises you're going to get a little bit stronger you'll be amazed at how fast you improve just make sure you keep showing up I'll see you in the cooldown

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Comments

  1. I bought the ' you are your own gym' book 4 years ago. It was a life changer. I lost a solid 10 kg in 3 months and am significantly healthier. Got a better bum too.
    Thank you Mark!

  2. Think I'll follow along with this routine for a couple of weeks before a I start the video I just ordered and got yesterday. Still reading the book. Been a long while since I did body weight exercises. Been doing the kettle bells for a few years now, along with my Qigong. I like how he uses the Tabata method in this workout. I'm 71 years old now so this should be about the right speed for me for the first couple of weeks anyway.

  3. Thanks Mark! I have been doing this exercise outdoors combined with some running. Watching your video while doing is a good motivator!

  4. So glad to see so many positive comments here, YAYOG is the best exercise course I've found. Effective and functional. I remember how he said "you should be very skeptical about an ab workout that has you lying on your back" chops up the dynamic and varied exercises into bite size 20 seconds…amazing how strong you can feel from doing these exercises!!

    And really all comes down to the last thing he says every time…keep showing up

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