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Good morning!
Today you’re in for a treat. Kjirsten, also a new mama, has an awesome workout for ya. I can’t wait to try it out in a couple more weeks!
Hi, Fit Mama Real Food Readers! I hope your all having a fantastic day! My name is Kjirsten and I blog over at Balanced Healthy Life on all things fitness and nutrition related with a little real life thrown in the mix too!
A little about me, I’m a new mom to a beautiful 3 month baby girl, I’m an experienced personal trainer and my husband and I own and operate three gyms in Arizona!
Growing up I was always active and it wasn’t until I was almost done with college that I knew I needed to be in the fitness industry. Fitness was a part of my everyday life, whether I was walking the dog, running around the lakes in Minneapolis, taking Bikram yoga classes or in the weight room lifting weights. I had to be doing something active, always.
Exercise for me is my special me time where I can just be alone with my thoughts and not be bothered. It is also a great stress relief- nothing like doing an intense cardio session to sweat out all those harbored emotions of the day. Call me crazy, but I love to sweat! Exercising is also a great way to spend quality time with your special someone or one of your friends or family members!
So with that being said, today I want to share with you a high calorie burning workout that I hope you’ll love doing as much as I love creating fun and effective workouts for my clients and blog readers.
*Remember to consult with your doctor before attempting/trying out a new exercise program. Also, if you are unsure of any of the exercises, make sure you ask a personal trainer at your gym for help to ensure you’re doing the movement correctly or email me if you have any questions at all about the workout (TrainerKjirsten@aol.com)
High Calorie Burning Circuit Workout
Repeat each circuit twice and most importantly remember to have fun!
Warm Up: 5-10 minutes on your favorite piece of cardio equipment
Circuit #1
Squats – 25 reps
Sumo Squats – 10 reps
Plank – 1 minute or more
Bicep Curls – 10 reps
Mountain Climbers – 50 reps
2-5 minute cardio burst
Circuit#2
Walking Lunge with Oblique Twists (holding a weight or medicine ball) – 25 reps per leg
Jumping Lunges – 15 reps per leg
Push Ups (real ones, not on your knees!) – Until fatigue
Straight Arm Plank – 1 minute or more
Burpees – 15 reps
2-5 minute cardio burst
Circuit #3
Straight Bar Pull Down (on cables) – 10 reps
Cable Row (low) – 10 reps
Jumping Squats – 20 reps
Hammer Curls – 15 reps
Speed Skaters – 50 reps
2-5 minute cardio burst
Circuit #4
Bicycle Crunches – 50 reps or more
Laying One Arm Boxing Punches with your feet on a stability ball in hamstring ball curl position – 25 reps per Arm
Hip Circles – 15 reps per direction, per leg
Laying Bridge, One arm Pec Fly with Medicine Ball (Lie on you back in a holding bridge position, hold a medicine ball in your hand straight above your body, slowly lower the arm to the ground with your palm up, bring the arm back to the starting position and switch hands)
5 minute cool down on your cardio of choice
*When your selecting weights for the exercises, make sure you use a weight where the last 5 reps are challenging to complete in however many reps you’re doing. This was you’ll be challenging your muscles and building lean muscle mass! The more lean muscle mass you have, the more calories your body will burn at rest! When you’re done with the workout, try to get a snack or meal in within 30 minutes that contains both protein (aim for 25-30 grams) and complex carbohydrates!
I hope you all try out this high calorie burning workout! Please stop by my blog to say hello and for more workouts and fitness tips!
-Kjirsten
Kjirsten is a 29 year old experienced personal trainer and gym owner. In January, she gave birth to her first child, a beautiful daughter named Cameryn Olivia. She lives in Arizona and enjoys spending time with her dog Quincy and cooking meals with her husband. You can find her over at Balanced Healthy Life.
I LOVE CIRCUITS!!! Thank you for this fabulous workout! š
sounds like a great workout!
Wow, now thats a killer workout!!! I fell off the exercise wagon, but I needed this post to pick me back up! First thing in the morning I’m exercising, no excuses!! Thank you and congratulations on your baby girl!
Wow that looks intense but fun, love workouts that have a good variety to keep you from getting bored! Congrats on your daughter!