Fast, Effective Workouts With Both Cardio and Strength Exercises

I really enjoyed training in a group setting this week at a local facility where the emphasis was on strength and conditioning circuits; engaging fast twitching muscles and stamina. Growing up, I was always active with playing sports.Early on, I played baseball and basketball with soccer as my primary sport of focus from youth, club competitively, to a D2 college program. To be back in a team setting was something that I’ve been missing. Looking over to encourage my teammates, pushing through each exercise, completing those last reps that I didn’t think I could finish, keeping myself accountable and supporting one another was enjoyable and a void that I filled.

Some key benefits of HICT or High Intensity Circuit Training includes:

• Increased Caloric Expenditure
• Enjoyable fast pace over low intensity, steady state training.
• HICT can boost your endurance.
• Great for your heart.
• Whole body, compound exercises.

If working out solo is loosing its intensity, try a group setting and surround yourself with those who push you.

Here’s the workout to try!

4 Rounds

1. Dumbbell weighted-Reverse lunge to high knee (10 on each leg)
2. Side Shuffle (10m on each side)
3. 5 Burbees
4. Medicine ball sledgehammer slams (10 on each side)
5. Medicine ball Russian Twist (10 on each side)

4 Rounds

1. Single hand kettle bell swings (5 each hand)
2. Walking lunge with weight overhead (20 yards)
3. Mountain Climbers (20 each leg)
4. V-Up sit-ups (5 each side)

4 Rounds Core

1. 10 crunches
2. 15 toe touches
3. 20 flutter kicks