Happy Monday BCF! This week, we are focusing on circuit training. Circuit training involves moving quickly through a series of exercises with minimal rest between each move. This is what we typically use for our Facebook Live Virtual Activity Follow Alongs Mondays at 6pm.
All you will need for this circuit is a chair! Lace up your shoes, grab a chair, and get moving!
1. Step Ups
Step up onto the chair and then back down. Alternate legs and keep going!
2. Push Ups
Use your chair to do incline pushups! Place your hands shoulder width apart on the seat of the chair. Lower your body down then push yourself back up.
3. Leg Extension Hold
Sit tall on the edge of the chair. Extend and hold your leg straight for 2 seconds then switch.
4. Tricep Dips
Start by sitting in the chair. Place your hands shoulder width apart on the seat of the chair. Slide your bottom of the chair, supporting your body with your legs. Keep your knees bent. Lower your body till your elbows are at 90 degrees, then press back up.
5. Sit Ups
Place your legs on the chair so the back of your calves are flat against the seat. Use your core to pull yourself up.
Need a timer?
We like this interval timer found here. Make sure to scroll down and change the “time on” to 30 seconds.
Bull City Fit participants can earn their BCF Buck by sending in a picture video of you and your family completing your favorite move from the circuit above! Please send pictures and videos by email to firstname.lastname@example.org or to our Instagram (@bullcityfit). You may be chosen to be featured on our social media account!