Circuit training is a fun way to get fit.

It is also an excellent form of training to help people to stay motivated as you get a variety of exercises to perform in the course of a training session.

A well-designed fitness-training program will also target all the muscles of the body so you will be getting a full body workout at each session.

If you are not a member of a gym it is possible to design your own circuit-training program for home.

The equipment you have will determine much of the program but it is possible to design a circuit-training program based around exercises that only use your own body weight.

It can also include indoor or outdoor activity and include walking and running as part of the training program.

A stereo at home or an ipod for outside training can add to the fun just as you would get as a member of a gym. I know that music really helps me keep going.

As with all forms of training it is good to keep a record of your results and always challenge yourself to do better.
It can be quite surprising sometimes how we forget how much we have progressed over the course of a few weeks or months, if you have records you will be able to see your times improving, the weight that you are using increasing.

Try this circuit following a warm up..

Work for 30 seconds and then take 30 seconds rest.

Bodyweight Squat

Push Ups

Walking lunge

Modified pull ups using the gym rings

Burpees

I did 3 sets of this, and it was plenty ! ;0p  If you are just starting out 1 time through is great, then next time go for 2 times through.

Dont forget to stretch after your workout.

What I love about this type of exercising is that you do not need to do cardio training as well, you can do this anywhere, OK so the pull ups need some sort of bar, gym ring, but there are plenty of playgrounds out there that sit empty !

I know that I have been quiet here, but with moving last week and this week preparing for my exam lets say life has been CRAZY.

I did not get my usual workouts in, but with Mal not being around due to working and a Martial Arts trip I pretty much did it on my own (not complaining ) but moving boxes, furniture etc all day for 4 days you do not need to do anything else.

Yesterday I took my last Can Fit Pro personal training exam and I passed, so I am all finished and really looking forward moving forward. There are a few more smaller hurdles to get through, but they are all business related, I have also been working on a new site that will have all the information of what I will be offering.

As you know from my blogging, I do not like to use machines, I much prefer body weight, kettlebells, medicine balls, sledgehammers, tires, so this is how I will be training my clients. I want to show people that you do not need expensive gym memberships, equipment, that you do not need to spend hours working out.

Most of all I want to show people that working out is FUN.

<p>&lt;p&gt;Just been for a run around our neighbourhood, You should make sure that you are not always doing the same sort of cardio, your body adapts to the way you train very quickly and you need to keep your body guessing in order to not reach a plateau.&lt;/p&gt;<br />
&lt;p&gt;This week, I have run tabata sprints, and then stair intervals so today I did what I like to call the long slow boring run, basically a 5km run at a pace that I can keep all day. :0)&lt;/p&gt;<br />
&lt;p&gt;When I got back, I went into to the garden for some hammertime. Im thinking that I still look so girly when Im doing these, but hey I still got it done, next time Ill got for the heavier hammer. After we move I think that we will get the tire set up in a way that we do not have to hammer so low.&lt;/p&gt;<br />
&lt;p&gt;I did tabata hammering and then made use of my gym rings and did some modified pull ups (no video of the pull ups though!)&lt;/p&gt;<br />
&lt;p&gt;Anyway, enjoy the quick video ! LOL

Just got back in from my mornings workout, super busy today so ….

I warmed up by doing some joint mobility exercises and then ran I believe that its around 2 KM down the off leash area.

I ran the stairs by my house, 10 times ( 1 xdown and up= 1 )

Then I did 30 second circuits with the kettlebell, 12 exercises for a total of 6 minutes.

swings

then passed the kettlebell around the body

1 arm swing

around the body

1 arm swing

around the body

cleans

around the body

cleans

around the body

bottom up kettlebell press

around the body

The workout was finally finished with lots of stretching :0)

It has come to my attention over the last couple of months that Bootcamps are popping up all over the place here in Calgary, well actually not just Calgary but all over the world.

What concerns me is the rate that they are popping up.

Each town/city/province has different rules and regulations in regards to using “green spaces”, and there are also rules in place for business licences etc.

Before you take the plunge and sign up for a Bootcamp, please take the time to ask the following questions …

1. Is the person teaching the classes, qualified to do so?

2. Does the person teaching the class hold a current First Aid/CPR qualification?

3. Are they insured?

4. Do they have permission from the town/province/city to use the “green space”? If so they will hold a certificate showing exactly where they are allowed to go, what times they can use the space, they are required to have this with them all the time.

5. Do they hold a business licence? This will also be a certificate, and it will show you that they have met all the requirements from the town/city/ province.

6. If you are training early in the morning/late at night is there adequate light to ensure your safety?

What concerns me is that trainers/just anyone are just setting up bootcamps with out following the regulations of the town.city, if you sign into one of these, you may not be protected, and should you have an accident there will not be adequate insurance in place. You may be trained by someone who does not have the correct knowledge and you will be trained in a way that is dangerous to your health and safety.

Also if they do not have permission to use the space and the city visits them, they will be shut down, and you may loose your money.

Bootcamps can be fun, safe and get to your goals, but I ask you to ask a few questions before signing up for one in your area.

The weather was brill here in Calgary for a couple of days, so my girls were outside the whole day. They were in the backyard with the outdoor toys out and playing on the swing set and monkey bars.

They decided to make up an outdoor challenge, and they are going to invite a few friends over and get them to compete to. They have made 100 different exercises, ive scanned in the 1st page for you to see how theyve used their imagination.

I think that its awesome that they are doing this, and the challenge will be quite the workout!!! LOL

Unfortunately the snow came again on Sauturday night, so there is a delay in them finishing it up. I am going to get them to video it when they can get outside again.

Woohoo, the girls are off school for just over a week. I love them being home in the day, they are such great company.

Today we have been really busy, the snow is finally starting to melt and as there is so much it is flooding into the garage, I have been out 3 times so far with a sledgehammer smashing the ice to try to not let it melt into the garage.

The sledgehammer is a great workout. I was out there breaking the ice up and the girls were using snow shovels to throw it into the sun to melt. To say we were all getting a workout is an understatement ! :0)

After finishing that I pulled their bikes out and we went for a massive walk/ride with the dogs. It really feels like Spring is here, but knowing Calgary there will be more snow. We will just make the most of this wonderful weather.

We are just having a rest and a smoothie now and in a couple of hours they are off to their Jiu jitsu class. I wonder how they will like it with their Dad not training them tonight?

I also wonder how many kids have sat on their behinds today inside just playing computer games?

Most people don’t know that your core is where all movement in your body originates. You core is an important part of overall fitness training that most people often neglect or avoid. Understanding your core, where it is, and how to use it will improve your core training and make it more effective.
Your core is the area around your trunk and pelvis; where your center of gravity is.

With a strong core you will have:
• Increased protection and “bracing” for your back
• Controlled movement
• A more stable center of gravity
• A more stable platform for sports movements
The muscles in your pelvis, lower back, hips, abdomen, mid –back, chest and shoulders work in harmony when your core is strong. They automatically activate and provide support to your spine during activity and help prevent injury. A weak or neglected core can make you susceptible to poor posture, lower back pain and injuries.
BASIC CORE EXRECISES:
• Bridge (on back)
• Front Plank
• Side Plank
• Quadruped or Superman
To add fun and variety to your basic core exercises is to do exercises that use a fitness ball, a BOSU or any other equipment that provides an unstable surface to work with. The use of and balancing on these types of equipment requires that you FOCUS on using your core muscles for support. It’s important to do your core exercises at LEAST three times a week.
For optimal results, remember to:
• Learn to engage and strengthen your pelvic floor.
• Choose exercises that work your core muscles simultaneously.
• Focus on quality of movement rather than quantity.
• Breathe steadily and slowly.
• Take a break when you need one.
• Get help from a trained professional..