Joy Fit Club’s 30-minute workout

Fitness expert Geralyn Coopersmith has created a 30-minute circuit training workout perfect for members of the Joy Fit Club or anyone looking to get in shape.

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Circuit training is a great way to get a quick, effective total-body workout that never gets boring. The circuits you’ll be doing involve alternating power toning moves with cardio moves, so that in just 30 minutes you can tone your muscles, increase your aerobic capacity and burn body fat.

I’ve picked a series of lower body, upper body and core exercises to tone the largest muscle groups in the shortest amount of time. Because these muscles require a lot of total body effort, your heart rate will stay elevated during the entire workout — and you will burn more calories than with conventional resistance training.

Here are a few simple guidelines to keep in mind:

1. Commit to 30 minutes of exercise every day
   
2. You can do any of the following variations, but be careful not to do the same muscle groups on back-to-back days:

• cardio moves alone
• cardio with lower body only
• cardio with upper body only
• cardio with core only or cardio with upper, lower and core

*The exception to this are the core moves, which can (and should, if possible) be done every day.

Five cardio options
Works the cardiovascular system, improves aerobic capacity, burns calories and helps fat loss. The following are five cardio options

1. Straddle down on step (step move): Begin standing on top and in the middle of the step, standing “lengthwise” (i.e., as if you were standing on a diving board). Begin straddling off and on the step by stepping off with your right foot then off with your left, then back on with your right foot and on with your left. Continue doing the movement quickly while still maintaining good control and foot placement. To make the movement more intense, bend the knees and try to keep your body down closer to the step throughout.

2. Alternating knees up on step (step move): Step on the step with your right foot and then lift your left knee up as high as you can, keeping good posture. Immediately, step down with your left foot and down with your right. Then change step on with your left foot and lift your right knee. Continue so that you are alternating stepping and lifting knees each time.

3. Marching in place (floor move – no step): Stand tall with good posture. March in place lifting the feet up purposefully and pumping the arms rhythmically.

4. Alternating elbow to knee (floor move – no step): Stand tall with good posture. Bring your right knee toward your left elbow. Then switch and bring your left knee toward your right elbow. Continue alternating rhythmically. Try to keep your back as straight as possible throughout.

5. Alternating squat to front kick (floor move – no step): Standing with your feet a little wider than hip-width apart, sit back as if sitting into a chair. As you stand back up, kick out in front of you with your right leg. Immediately place your right leg down and go back into a squat. This time as you come up, kick forward with your left leg as you come up. Continue alternating squats with single-leg front kicks.

Five lower body options
Try to do each for 30 seconds of continuous movement

1. Squats to a chair: Stand about 12-15 inches in front of a chair. Sit back into the chair as if you were going to sit down, but just before you would touch, come back up to the starting position. Reach your arms out in front of you for balance. Repeat. (Once you are comfortable you can do the movement holding a dumbbell in each hand with your arms by your sides.)  Works the quadriceps, hamstrings and gluteals.

2. Plies: Stand with your feet slightly wider than hip-width apart, hands on your hips and yours toes turned out. Keep your torso upright and lower your tailbone straight down toward the floor, until your knees are at a 45-90 degree bend. Come back up to the start and repeat. Once you are comfortable with the movement you can hold one single or two dumbbells. Works the quadriceps, hamstrings, gluteals and inner thighs.

3. Step backs: Standing next to a sturdy chair for balance (you can hold on while you are learning), step back with your right leg about 2 feet behind you and lower your right knee toward the floor. Try to keep your right knee back behind your toes. There is no need to touch the floor. Return to the standing position and repeat with the left leg. Works the quadriceps, hamstrings and gluteals.

4. Side-to-side squats*: Standing with hands on hips, feet a little wider than hip-width apart, toes forward. Step out with your right leg and lower down into a squat. Return to the start and do the same on the left leg. Continue alternating between right and left legs, moving side to side. Works the quadriceps, hamstrings, gluteals, inner and outer thighs.

5. Monster walking with tubing : Stand on the tubing with your feet hip-width apart. Hold on to the handles with one in each hand. Keep the tubing under your feet and hold the handles securely (one in each hand). Take 2 side steps to the right moving sideways, moving against the resistance of the band. Then take 2 steps back to the left, moving sideways. Your knees should be slightly bent and your hips, knees and toes should point straight forward throughout. Continue alternating 2 right side steps and 2 left side steps. Works the quadriceps, hamstrings, gluteals and outer thighs.

Five upper body options
Try to do each for 30 seconds of continuous movement

1. Chest press with band: Using an exercise band, place the band around your back and underneath your underarms. Hold the ends of the band, one in each hand. Keep tension on the band and press your arms out as far in front of you as you can, bringing the hands together. Slowly return back to the starting position. Resist the tension of the band throughout the movement. Once you are comfortable with the movement, you can do this while marching in place to keep the heart rate up and burn more calories. Works the chest, the front of the shoulders and triceps.

2. Shoulder extension with tubing: Stand in a staggered stance with one foot in front of the other. Step on the center of the tubing with handles with the front foot. Hold a handle in each hand; turn your palms up toward the ceiling. Keep your elbows straight; lift your palms up toward the ceiling behind you. Go as far up as you can comfortably, then slowly return to the starting position. Works the “lats” and triceps.

3. Lat pull-downs with band: Stand tall and hold the band straight up over your head, hands about 12-16 inches apart. Pull the ends of the band apart as you pull the band down behind your head and upper back. When you get to the level of your upper back, slowly return to the starting position; keep even tension on the band throughout. Once you are comfortable with the movement, you can do this while marching in place to keep the heart rate up and burn more calories. Works the “lats” and “traps.”

4. Reverse flys with band: Hold the band with hands about 12-16 inches apart, palms facing up. Squeeze your shoulder blades together so that your hands move farther apart and the band gets tenser. Return to the starting position, keeping tension on the band throughout. Try to keep your shoulders down and your neck long. Once you are comfortable with the movement, you can do this while marching in place to keep the heart rate up and burn more calories. Works the “mid back” and the back of the shoulders.

5. Hammer curls with overhead press with dumbbells: Hold a dumbbell in each hand, palms facing each other. Do a biceps curl by bending both elbows so that one of the ends of each dumbbell touches the shoulders. Still keeping the palms facing each other, raise both arms straight up overhead. Return hands back down to the shoulders and then back down to the starting position. Once you are comfortable with the movement, you can do this while marching in place to keep the heart rate up and burn more calories. Works the biceps and the shoulders.

Five core options
If you find it awkward (or uncomfortable) to get up and down off the floor, you can do these moves at the end of the workout just before you stretch.

1. Bird dogs: Kneel on hands and knees (on a mat or pad); be sure that your shoulders are directly over your hands and your knees are over hips. Keep your back flat. Simultaneously raise your right arm out in front and extend your left leg behind until both are parallel with the floor. Then bring them in toward one another directly under the trunk — elbow toward knee and knee toward elbow. Only come in as far as you can, keeping the back straight.  Immediately switch and do the same movement on the opposite side. Continue to alternate sides. Try to move the arms and legs without moving the back. Works the back extensors, the hamstrings, gluteals and core stabilizer muscles.

2. Reverse curls: Lie on your back (on a mat or pad) and lace the fingers together behind your head to support your neck. Cross your feet at the ankles and bend your knees. Hold your head up slightly off the floor, but don’t move it. Using your lower abdominals, lift and roll your hips and legs up off the floor and toward your head. Keep the movement small, slow and controlled. Avoid swinging the legs. Works the abdominals.

3. Crunches with feet on the step: Lie on your back with your knees bent and your feet on a step (or your calves and feet resting on the seat of a chair). Your thighs should be at a 90-degree angle from your torso. Lace your fingers together and place them behind the head to support the neck. Flex the feet and keep the toes up. Lift the head, neck and shoulders up off the floor, drawing in the abdominals, and slowly lower down. Works the abdominals.

4. Alternating elbow to knees on back: Lie on your back (on a mat or pad) with knees bent, feet on the floor. Lace the fingers together and place them behind the head to support the neck. Lift your head, neck and shoulders and bring your right elbow toward your left knee. Keep your lower and mid back on the floor. Do not try to touch, just lift and bring them close to one another, keeping the back on the floor. Lower down and immediately switch to the other side. Continue alternating sides. Works the abdominals and core stabilizers.

5. Back extensions: Lie face down on a mat or pad. Bring your arms alongside your body. Tuck your chin in toward your chest and point your face straight down. Lift your head, neck and shoulders several inches off the floor, hold for a second and return to the starting position. Keep the lower body on the floor. Only work in a pain-free range of motion. Works the back extensors.