Create your own workout!

views the best pictures

I like to mix up my workouts to keep it fresh. For a total body workout, I have found circuit training to be the most effective. Plus, when you go from one exercise to another without breaks, you keep your heart rate up and those calories burning. Circuit training is also great for keeping your workouts different, and it keeps your body guessing - so your body's not going to get used to any routine, which means quicker results!! Here are the exercises I plan to mix up this week for my workouts:

Crunches (abs)
Bicycles (abs)
Chest fly (chest)
Bench press with dumbbells (chest)
Pushups (chest, shoulders, and triceps)
Lateral raise (shoulders)
Supinated curl (biceps)
Triceps extension (triceps)
Triceps kickback (triceps)
Squat (thighs)
Lunge, front and side (thighs)
Standing calf raises (calves)
Row (back)
Straight-legged deadlift (back, hamstring, glutes)
Hip extension (back, hamstring, glutes)
Bridge (back, hamstring, glutes)

Choose at least 6 exercises for your workout. I like to choose two areas to target each day that I use weights. If you don't have weights, either choose exercises that don't require weights, use large cans or a gallon of water (1 gallon = 8 pounds).
A few suggestions on different workouts with these simple exercises:

Option 1- Set your timer for 60 seconds and do as many reps of one exercise as you can; then reset the timer for 60 seconds for each exercise. Really focus and do your best not to rest between exercises. Do at least 2 sets of each, work up to 4 sets of each.

Option 2 - Start with 15 reps of each exercise, then do 14 reps, then 13 reps, then 12 reps, then 11 reps all the way to 1 rep each exercise. Push yourself here! Only rest if you are in pain. No hurting yourself! The less you rest, the better and quicker results you'll see. If your not comfortable with 15 reps yet, start with 10 reps and build your way up to 15 reps. Start where you feel best and keep challenging yourself to add more reps to your routine.

Option 3 - Set your timer for 20 minutes and do 15 reps of each exercise until your timer goes off. Not ready for 20 minutes? Start with 10 minutes and work your way up to 20 minutes. Start with 8 reps of each if you prefer, and build up to 15 reps. Keep moving through each set of exercises until your timer goes off.

Option 4 - Add some cardio exercises: jumping jacks, mountain climbers, jog in place, and jump rope (use imaginary jump rope if you don't own one). Do 4 sets of 15 reps each. This time in between exercises do one of the extra exercises (jog in place) for 10 - 20 seconds and move on to the next exercise. If you are a beginner, start with 2 sets of 10 reps, or 3 sets of 8 reps. No resting between exercises, keep your heart rate up.

Don't be afraid to throw your own exercise routine together! That's what I love the most about working out is there are so many options on different work out routines that you have no limits!! Keep it interesting and fresh so your body won't get set on any routine, always keep it guessing and working!! Make it fun and it won't be work! Get into the habit, and you will be happy with how wonderful you will feel and how much more energy you have. The more consistent you are, the less effort it will take for you to make the time for your workouts for you will crave them!! Take the time for you!!

**Before any workout, grab some water and warm up! You will get a better overall workout when you warm up to get your heart rate going. Maintain good posture, and squeeze your glutes during exercises. Push yourself, but don't hurt yourself! Do your very best! When your workout is complete, cool down and stretch! **