Here are some of the most common terms used in workouts and their meanings
- Reps or repetitions is the number of times you should perform the mentioned exercise without taking a break. A rep, is one movement of an exercise. So one bicep curl or one squat is a rep. You might have 15 reps of a given exercise.
- Circuits are collections of exercises (with their reps) completed one after another. They are done to increase calorie burn and cardiovascular conditioning (aka, help you increase your endurance and be able to breathe with less strain in daily life and during exercise)
HOW TO DO THE WORKOUT
If we have 15 reps of bicep curls and 3 sets - traditionally we would rest after each set of 15 reps.
By adding multiple exercises we change it into a circuit. let's say we have 15 reps of each exercise
CIRCUIT 1 : REPEAT 3 TIMES
What the above circuit is telling you is that we are going be heading into each exercise without rest, until we complete the final exercise of 15 reps of Jumping Jacks. Then you repeat this 3 times or for 3 rounds
So it’s like boom-boom-boom with the exercises, then rest.
This is a circuit. Circuits are a great way to test and increase muscle and cardio endurance and burn more calories in a workout. You will usually see 2 circuits in each workout.
The mentioned number of rounds must be completed in one workouts
You cannot split the workout into 2 rounds in the morning and 1 in the evening or even circuit 1 in the morning and circuit 2 in the evening. You cannot change the order of exercises either as they and placed in a certain order to work and rest muscle groups through a workout.
Changing the order or rest time changes the workout and it is then a completely different workout.
Each exercise should be done with focus on form. To ensure you finish on time, ensure you keep rest and breaks to a minimum as mentioned
In the first few weeks it might take you longer than 30 minutes as your body adapts to a new routine. Focus on finishing the entire workout with the given reps, and rounds to ensure you make progress.
Stretch after each workout