Bonus: Workouts

BONUS: Workouts
This circuit is designed to take 20 to 30 minutes depending on how much rest you take at the end of the circuit. A cirucit workout is a moderate to high intensity workout due to the relatively short amount of recovery between each exercise.  I generally spend 1 minute per exercise, with just a few deep breathes between exercises and save my water break for the end of the circuit. I would repeat this circuit 3 to 4 times depending on the amount of time I have available. I would also include a light warm up of 2 to 3 minutes of walking, jogging, or jump rope before starting the circuit and a 5 minute cool down and stretch at the end.

Sample National Employee Health and Wellness Day Circuit(20 - 30 minute)
Warm Up (2-3 minutes of light cardio)
Inchworms
Push Ups
Alternating Lunges
Bicycle Abs
Recovery - 60 to 120 seconds or an RPE(11-13)of Light to Moderate
Repeat 2-3 times
Cool Down (5 minutes of light cardio and stretching)

Sample Core and Cardio Circuit(30 minutes)
Warm Up (2-3 minutes of light cardio)
Inchworms
High Knees
Bicycle Abs
Jumping Jacks or Side Kicks
Reverse Crunch
Jump rope or X-Raises
Vertical Leg Crunch
Recovery - 60 to 120 seconds or an RPE(11-13)of Light to Moderate
Repeat 2 times
Cool Down (5 minutes of light cardio and stretching)

*remember to consult a physician before starting any new exercise program. posted workout is a recommendation, go at your own pace and consult a certified trainer for modifications to meet your current fitness level and current fitness goals.  you are attempting this workout at your own risk, discontinue exercise if you are feeling dizzy, lighthead, or nauseous*

Health & Happiness
L