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March 24, 2021

Pump Up Your Outdoor Workout With Circuit Training!

If your current exercise routine is getting dull or just not pushing you hard enough, circuit training exercises are a great way to mix things up! You can perform circuit training just about anywhere, making this an easy and fun way to burn calories even on the busiest of days.  

Backed by the right knowledge and expertise, Full Circle Weekly develops workouts using resistance bands and bodyweight movements to help you achieve the results you want. The workouts are modified on an individual basis, depending on a person’s fitness level. Full Circle Weekly wants to inspire you to get outside at one of the 5 parks in the Inspirada community to start your fitness journey! 

What Is Circuit Training?  

Circuit training is a series of exercises — either strength, cardio or a combination of both  where you don’t rest in between sets. This type of exercise is different from most anaerobic exercises, where you might lift weights, take a break and then get back to lifting again. Instead, circuit training maximizes the number of calories you burn during a workout to accelerate your fitness goals. 

There are many reasons why you might want to choose a circuit training routine over your current workout regimen:  

  • Circuit training adds varietyRunning on a treadmill day in and day out can get dull, fast. Circuit training exercises offer tons of variety to a workout, so there’s something new to experience every day. 
  • Circuit training is functionalSure, bench presses and bicep curls are great for working vanity muscles like your chest or arms. But how often do you perform those motions in real life? Circuit training mimics functional movements we perform every day, like grabbing groceries or lifting your kids to play. 
  • You can bust through fitness plateaus. Sometimes, you work hard in a gym all week, and the needle on the scale just won’t move. There are a lot of things that can slow down your fitness goals – and one is stress! Circuit training not only burns more calories, it also introduces excitement and fun back into your workout! 

Where Can I Perform Circuit Training Exercises? 

The best thing about circuit training exercises is you can perform them just about anywhereYou can get a great workout at any of Inspirada’s parks, like Solista Park. Here, you’ll find plenty of room to exercise while connecting with your neighbors 

Additionally, there are also plenty of gyms throughout the community. Toll Brothers residents, for example, can take advantage of the state-of-the-art fitness center in the Toll Brothers Clubhouse. 

Circuit Training Workouts for All Levels 

This workout has low impact, beginner, and intermediate options, so that anyone can get a workout in. 

Full Circle Weekly likes to be mindful of heart rate, as this indicates whether you’re pushing too hard or can push a little moreBefore you start the workout, make sure you are warmed up and your heart rate is slightly elevated!

Full Circle Weekly workouts are also built using resistance bands. Resistance bands are a versatile strength training tool that can improve functional capacity and are easy on the joints. They provide a great base for increasing strength and endurance with high muscle activation. You’ll be surprised how a little resistance band can be so challenging! 

Low Impact Circuit Training 

Ideal for those with limited mobility or whom are beginning a workout program for the first time. 

STANDING ISOMETRIC HAND HOLD

HOW TO: Align your body with the resistance band. Feet shoulderwidth apart, knees slightly bent. Hands also gripping the band shoulderwidth apart. Concentrate on pulling the belly button to the spine and breathing normally.

ISOMETRIC LUNGE ALTERNATE PRESS

HOW TO: Stand with your feet hipwidth apart and the resistance bands at chest level. Have the bands come under the arms or above the shoulders.  When performing a lunge, the hips, knees, and feet should be aligned when stepping forward, then drop the hips and legs. The alternating chest press should have a full extension while keeping the chest up. Be mindful of keeping the lower back straight and not arched. 

ISOLATED SQUAT WITH ROW

HOW TO: Start with the feet slightly wider than the hips, with your toes turned slightly out. Keep the chest high and out. Engage your core and shift your weight into your heels as you push the hips back. The resistance bands should be chest high or a little lower — palms facing each other while pulling the hands to the rib cage. 

SIDESTEP TO HIGH PULL

HOW TO: Wrap the band halfway on the outside of your feetshoulderwidth apart. Your hands should hold the band starting by your side. Sidestep one foot outside shoulderlength leading with the heel. When performing a correct high pull, be mindful that the elbows don’t beat hands in the race to the top when raising the band. 

Circuit Training for Beginners 

Ideal for those with some prior workout experience, low to medium fitness level.

STANDING ISOMETRIC HORIZONTAL CHOP

HOW TO: Align your body with the resistance band. Feet shoulderwidth apart, knees slightly bent. Hands also gripping the band shoulderwidth apart. Concentrate on pulling the belly button to the spine and breathing normally. 

FRONT LUNGE WITH ALTERNATING CHEST PRESS

HOW TO: Stand with your feet hipwidth apart and the resistance bands at chest level. You can have the bands come under the arms or above the shoulders. When performing a lunge, the hips, knees, and feet should all be aligned when stepping forward, then drop the hips and legs. The alternating chest press should have a full extension while keeping the chest up. Be mindful of keeping the lower back straight and not arched. 

SQUAT WITH ROW

HOW TO: Start with the feet slightly wider than the hips, with your toes turned slightly out. Keep your chest high and out. Make sure to engage your core and shift your weight into your heels as you push the hips back. The resistance bands should be chest high or a little lower — palms facing each other while pulling the hands to the rib cage. 

TWO FEET HOP TO HIGH PULL

HOW TO: Wrap the band halfway on the outside of your feetshoulderwidth apart. Your hands should hold the band starting by your side. Sidestep one foot outside shoulderlength leading with the heel. Make sure your elbows don’t reach the top before your hands. 

Intermediate Circuit Training 

Ideal for those with moderate to strong fitness levels.

PIVOT BAND HOLD OR HOP WITH HOLD

HOW TO: Align your body with the resistance band. Feet shoulderwidth apart, knees slightly bent. Hands also gripping the band shoulderwidth apart. Pull the belly button to the spine and breath normally. 

SPLIT JUMPS WITH ALTERNATING CHEST PRESS

HOW TO: Standing with your feet hipwidth apart and the resistance bands at chest level. You can have the bands come under the arms or above the shoulders. While performing the lunge, your hips, knees, and feet should all be aligned when stepping forward, then drop the hips and legs. The alternating chest press should have a full extension while keeping the chest up. Be mindful of keeping the lower back straight and not arched. 

JUMP SQUAT WITH ROW

HOW TO: Start with the feet slightly wider than the hips, with your toes turned slightly out. Keep your chest upright and pushed outMake sure to engage your core while shifting your weight into your heels as you push the hips back. The resistance bands should be chest high or a little lower. Palms facing each other while pulling the hands to the rib cage. 

SIMULTANEOUS HOP AND HIGH PULL

HOW TO: Wrap the band halfway on the outside of your feet, shoulderwidth apart. Your hands should also hold the band starting by your side. Sidestep one foot outside shoulder-length leading with the heel. When performing a correct high pull, make sure your hands reach the top before your elbows. 

Need Extra Motivation? Bring Your Friends! 

Sure, you can get a circuit training workout in alone, but fitness is always better with friends! So, why not gather some neighbors and hit the park with your resistance bands.  

This workout will get you started no matter what level you’re at. You can also contact Full Circle Weekly to schedule your low impact, beginner, or advanced workout in a group circuit workout today! 

Is your workout getting dull? Circuit training exercises are the perfect way to mix things up while burning extra calories. Ready to find the perfect home base where you can achieve your fitness goals? Explore Inspirada’s inventory of new homes to find the perfect spot to get outdoors and stay fit!

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