Short Circuit Isn't Just an Awesome 80's Movie...

Let's face it, we spend either too little or too much time at the gym. It's TRUE! How many of you have ever thought, "I really need to get into a routine..." If I had a dollar for every time I heard that one. Don't start laughing just yet, gym rats. Yeah...you! The one who goes and spends an hour on the treadmill with an incline and another 40 minutes doing the same arm and leg routine. Let me tell you, that's not going to get rid of the "Ring of Death" we all dread looking at around our waist (Thanks for one of my new favorite fitness terms, Kristen).

Making significant changes to your body composition takes calculated and well-planned training programs. Most of us have little or no training in, well, training. So, again, most of us spend too little or too much time at the gym. What we need is a good balance. There's a way to bring both "mis-trained" worlds together: Circuit Training

What Is Circuit Training?

Circuit training is short bursts of resistance exercise using moderate weights and frequent repetitions, followed quickly by another burst of exercise targeting a different muscle group.

Because the exerciser switches between muscle groups, no rest is needed between exercises. This gets the heart rate up, which usually doesn't happen during resistance exercise. Sometimes, to up heart rate further, aerobics are sprinkled between the resistance exercises.

Why Circuit Training Works

The Cooper Clinic study, done in 1982, studied the effects of doing a circuit workout three times a week. The study had 77 participants, who were divided into three groups.

One group did not train at all. One group just did the weights. The third group jogged in between the weight sessions.

Not surprisingly, the group that didn't train saw no improvement in its cardiovascular fitness. The weights group improved cardio fitness by 12%. And the weights-and-jogging group improved 17%. (The weights group also improved strength by 17% and the weights-and-jogging group improved strength by 22%.)

Circuit training works because it's short and sweet and people actually do it. Although it can be challenging and physically exhausting, the circuits generally last between 20 - 35 minutes. Not bad for a total body workout that will actually lead to real results!

Circuit training can involve little or no equipment and can be performed almost anywhere. I often use circuits for my in-home training sessions. Every Boot Camp I teach (Central Park, Jersey City and Riverdale) involves circuit training. Even more interesting, the circuits can change constantly so that you don't have to repeat the same workouts every couple of days. Just ask my Jersey City Boot Campers - We're going on 5 weeks now and we haven't repeated a single exercise!

So, whether you're a once-a-month-er or a twice-a-day-er, you can make some serious changes by adding circuit training to your regular workout regimen.

Short Circuit Isn't Just an Awesome 80's Movie...

Let's face it, we spend either too little or too much time at the gym. It's TRUE! How many of you have ever thought, "I really need to get into a routine..." If I had a dollar for every time I heard that one. Don't start laughing just yet, gym rats. Yeah...you! The one who goes and spends an hour on the treadmill with an incline and another 40 minutes doing the same arm and leg routine. Let me tell you, that's not going to get rid of the "Ring of Death" we all dread looking at around our waist (Thanks for one of my new favorite fitness terms, Kristen).

Making significant changes to your body composition takes calculated and well-planned training programs. Most of us have little or no training in, well, training. So, again, most of us spend too little or too much time at the gym. What we need is a good balance. There's a way to bring both "mis-trained" worlds together: Circuit Training

What Is Circuit Training?

Circuit training is short bursts of resistance exercise using moderate weights and frequent repetitions, followed quickly by another burst of exercise targeting a different muscle group.

Because the exerciser switches between muscle groups, no rest is needed between exercises. This gets the heart rate up, which usually doesn't happen during resistance exercise. Sometimes, to up heart rate further, aerobics are sprinkled between the resistance exercises.

Why Circuit Training Works

The Cooper Clinic study, done in 1982, studied the effects of doing a circuit workout three times a week. The study had 77 participants, who were divided into three groups.

One group did not train at all. One group just did the weights. The third group jogged in between the weight sessions.

Not surprisingly, the group that didn't train saw no improvement in its cardiovascular fitness. The weights group improved cardio fitness by 12%. And the weights-and-jogging group improved 17%. (The weights group also improved strength by 17% and the weights-and-jogging group improved strength by 22%.)

Circuit training works because it's short and sweet and people actually do it. Although it can be challenging and physically exhausting, the circuits generally last between 20 - 35 minutes. Not bad for a total body workout that will actually lead to real results!

Circuit training can involve little or no equipment and can be performed almost anywhere. I often use circuits for my in-home training sessions. Every Boot Camp I teach (Central Park, Jersey City and Riverdale) involves circuit training. Even more interesting, the circuits can change constantly so that you don't have to repeat the same workouts every couple of days. Just ask my Jersey City Boot Campers - We're going on 5 weeks now and we haven't repeated a single exercise!

So, whether you're a once-a-month-er or a twice-a-day-er, you can make some serious changes by adding circuit training to your regular workout regimen.

2 Brand New Fitness Boot Camps!

After weeks of planning and searching, two brand new Boot Camps are ready to go:


The Best 1 Hour Workout of Your Life is Coming to Riverdale and Central Park!

Get out of the gym, off the treadmill and head into the park for the Structure NYC Boot Camp workout! We leave the yelling, whistle blowing and the typical "no pain, no gain" of other boot camps behind. We have a much different approach to our fitness boot camp.

Our 8 week program is designed for you to lose the inches and increase your strength and stamina in the fastest, most efficient way possible. Each workout is designed with the individual in mind.

While other boot camps are standing in lines and circles performing the same exercises together as a group, we're running a circuit of 8 - 10 exercises. No more intimidation or competition. Individuals of all fitness levels can participate without feeling like they "can't keep up."

This style of exercise allows you to maximize the calories you burn both during and after each workout.

Riverdale Boot Camp Details: September 13th - October 29th

Where: Seton Park

When: Mondays, Wednesdays & Fridays @ 9:30AM

How Much: $250 for the entire 8 Week Session

How to Register: Click Here to Register Online

Central Park Boot Camp: September 8th - October 30th

Where: Near the 72nd St. Entrance (Click the Link Below for a Map)

When: Wednesday Evenings @ 6:45PM & Saturday Mornings @ 10:00AM

How Much: $25 Per Class or $240 for the entire 8 Week Session

How to Register: Click Here to Register Online

Boot Camp Workout of the Week

Another amazing class! Great to see some fresh faces joining us!

Warm Up: Light Jog & Indian Run (5 min.)

Stretch: Movement & Dynamic Stretching (5 min.)

Core Work: 5 - 7 Minutes of Ab Work

Boot Camp Circuit Training: (1 Minute Each Exercise, 10 - 15 sec. rest between exercises: Completed 3x - AWESOME!!!)

1. Step Jumps: 2 Steps at a Time (Legs & Cardio)

2. a. Push Up Walks / b. Static Push Up Position (Chest, Shoulders & Triceps)

3. Single Leg Resistance Band Rows (Back & Core)

4. TRX Lunges (Legs)

5. Kettlebell Clean & Press (Hamstrings, Lower Back & Shoulders)

6. Balance Disc Medicine Ball Wood Chops (Legs & Core)

7. Crunches (Core)

8. Forearm Plank (Core)

Email bryan@structurepft.com if you have questions about this workout or about any of our training programs.

Exercise of the Week: Medicine Ball Wood Chop (w/ Squat)

The Medicine Ball Wood Chop (w/ Squat) is an awesome exercise that combines the hamstring and glute burning of a squat with the core flexibility and strength training of a wood chop. This can be done on the ground, on a balance disc or on one leg (for an obvious increase in difficulty).

Instructions:

1. Take a medicine ball of moderate heaviness and hold it with both hands. Raise the medicine ball above your head, keeping your elbows slightly bent. Take a stance with your feet shoulder width apart and your toes pointing forward.

2. Ease into a squat by bending at the knees and lowering your butt towards the ground. Keep your back straight and a slight inward curve in your lumbar spine.

3. Lower the medicine ball from overhead down towards your knees as you squat so that by the time your thighs are parallel to the ground your arms are all the way down. Hold the down squat position for a second and then stand back up as you raise the ball up and back overhead.