Fitness

Sun and Fun Circuit Training

June 16, 2015

Is there anything better than training outside by the Isar river on a sunny day? After a long work week, I really enjoyed this training last Saturday. It was the perfect way to start the weekend enjoying some sunshine and keeping active. For today I will be sharing with you a combination of free-body exercises focused on core stability, general flexibility and explosive power. All you need is an exercise or yoga mat and hopefully some sun! Have fun and train safely.

Sun and Fun Training Circuit (1 minute for each exercise, with no rest in between)

  • Burpees
  • Side Crunches
  • Double Leg Crunches
  • Push-ups with Side Planks
  • Supported Side Plank with Lateral Crunch

Repeat 3-5 times through, depending on fitness level and available time. Take a 1 minute break between circuits.

 

Burpees

Burpees are one of my favorite exercises, working with strength, stability for the core and explosive power all in one. Starting with both hands and both feet on the ground, jump back to a stable and controlled plank position. There should be one imaginary straight line from the head passing by the back and arriving at the feet. Jump back to the start position and finish off with an explosive jump up.

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 Side Crunches

With your legs and arm long on one side and inhale. Close the angle between legs and arm with a small bending movement while exhaling. Your breathing really helps the movement and is very important for all core exercises.

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Double Leg Crunches

Laying on your back with arms and legs long (the low back in contact to the ground) inhale, bend the legs in the direction of the chest and close with both arms in the direction of the feet while exhaling. Perform the movement without losing the contact of the low back on the ground, feeling the contraction on the core that sustains the head and the shoulders.

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 Push-ups with Side Planks

Here a classic push-up is joined to a side plank, by opening one arm. Maintaining a straight line with both hands and shoulders is always important. Repeat alternating sides.

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 Supported Side Plank with Lateral Crunch (30 sec on each side)

Start with one knee, foot and hand in contact with the ground and the arms vertically aligned. Inhale and with an exhale, close the distance between the upper hand and suspended foot, trying to keep the leg extended.

Try to always maintain a “long and stretched” position during this exercise. The focus here is flexibility and control.

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Always remember: quality over quantity prevents injuries. Let me know how you like this.

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