Wednesday Workout: A 9 Minute Circuit

By: Keith

 

  

Wednesday Again!  That means it’s time for another workout.  Today I’m introducing a variable workout — something you can do in a single 9 minutes or to use as a circuit and do as many as you’d like.  I did two this morning, the first in 8:45 and the second in 8:30.  It’s fun and challenging, and I think you’re going to feel pretty accomplished after completion.  Like always, don’t feel bad if these moves feel new to you; they aren’t intended to be easy.  Keep in mind to only do what you can do and nothing more.  Example:  You don’t have to do low squats.  You don’t have to kick your feet to your hands; you can simply pick up a knee because that’s the same exercise but at a lower intensity.  The yoga moves at the end are balance and strength poses.  I regularly fall when doing them, but I keep going anyway.  Have fun and tell me how you did! 

  

100 Jacks 

  

20 Squat Toe Touches:  Do a squat with your heels on the ground.  When your raise up kick your left foot to meet your right hand, put it back and do the same with the other side.  That’s one. 

  

20 Lunging Punches:  Put your feet wider than shoulder’s width and keep your toes pointing in front of you (not a duck stance).  Lunge deeply to your right as low as you can keeping your toes and heels planted. Punch straight in front of you with your left hand while cocking your right fist to your ribs.  That’s one. 

  

10/10 Combination Kicks — Knee/Front/Round:  Get into a fighting stance.  With your back leg perform a knee strike followed by a front kick followed by a round kick.  Put your foot back to fighting stance after each count.  That’s one.  Do 10 combinations on one side before switching feet.  I haven’t practiced martial arts in 6 years so you can see I’m a bit rusty on my balance.  Nevertheless, try your best and modify where needed.  NOTE:  When doing a round kick, rotate your planted foot so it points in back of you.  That way you won’t hurt your hip.  Turning the planted foot is essential.  Start this exercise slowly until you get the hang of the move.  The worst thing you can do is to do something quickly without knowing what the results will be.  TAKE YOUR TIME! 

  

10 Runner’s Stretch to Warrior 3:  This starts as a balance move and turns into a balance and strength move.  Watch the video to see me stumble around but basically get it right (practice makes perfect).  You’ll start as if beginning a simple yoga vinyasa.  Touch toes, step back to high push up.  Move into up dog and transition to down dog.  Whilst in down dog get into a runner’s stretch by placing your right foot between your hands.  Bring your hand above your head for a stretch.  Shift your weight forward and pop up to warrior three with your hands either in front of you or out to your sides like wings (for balance).  Establish the pose before carefully placing your left foot back to the floor.  That’s one. 

  

(Repeat) 

   

Here is the video for demonstration: 

 

8 Responses to “Wednesday Workout: A 9 Minute Circuit”
  1. Seattledad February 10, 2010 at 2:35 pm #

    Wow, and to think, the extent of my workout was posting a picture over at my site.

    More power to the man!
    .-= Seattledad´s last blog ..Wordless Wednessday: Retirement Plan Edition =-.

  2. Dennis Yu February 11, 2010 at 1:39 am #

    Some of us can only dream about this level of fitness.

  3. BigLittleWolf February 11, 2010 at 10:59 am #

    Your workout and my workout must be from other planets. Impressive stuff though!
    .-= BigLittleWolf´s last blog ..Men in chains: Pro or No? =-.

    • Keith February 12, 2010 at 12:00 pm #

      Wolf: Well, I try :-) Maybe I need to think of something a little less technically difficult.

  4. pat wausau self defense April 17, 2010 at 1:12 am #

    I like the idea of using stations. I do this once and a while to break things up. Thanks for the memory wake up. I usually do a Krav maga drill or two in there to spice things up. Thanks for the post.
    .-= pat wausau self defense´s last blog ..Bullied/Self Defense =-.

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