Posts Tagged ‘Bulgarian Split Squat

Exercise of the Week: Build a circuit

- September 30th, 2011
Photo by Allison Cordner

Carrie Campbell (Photo by Allison Cordner)

(Note: Today’s special guest post — featuring a video — is by uber-fit Montreal mother of two Carrie Campbell. The five-foot-two yummy mummy is sharing her fitness expertise with Keeping Fit blog readers via regular contributions.)

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Exercise of the Week: Build a circuit

The last four weeks I have been delivering you “Exercise of the Week” videos to give you a list of go-to moves that you can throw into any workout. This week I am giving you the complete workout. Watch this video to see how to go about building a circuit of exercises that is optimal for fat burning as well as strength development.

Using the last four exercises, push-up, Bulgarian spilt squat, burpee and plank, I put together a circuit that is as easy as 1-2-3. Execute them one after the other for a duration of 30 seconds each, resting for one minute at the end of each round. Complete for a total of 20 minutes.

This interval workout will make you sweat and is effective for everybody given that you can modify all the exercises.

Yes, it is that simple!

Stay Sexy,

C2

“How Does She Do It Mom”

Find my website at: HowDoesSheDoItMom or MomFitnessMakeover

Find me on Facebook at: Carrie Campbell

Find me on Twitter at: @HDSDIMOM

Exercise of the Week: Bulgarian Split Squat

- September 9th, 2011
Photo by Alison Cordner

Carrie Campbell (Photo by Allison Cordner)

(Note: Today’s special guest post — featuring a video — is by uber-fit Montreal mother of two Carrie Campbell. The five-foot-two yummy mummy is sharing her fitness expertise with Keeping Fit blog readers via regular contributions.)

* * *

Exercise of the Week: Bulgarian Split Squat

Tired of lunges and squats, looking for something new to add to your leg workouts? Try out the Bulgarian Split Squat, a variation on the others with the same kick to your legs and backside.

In this video you will see three different modifications to the Bulgarian Split Squat so that you can adapt it to exactly what you need for your workouts. Adding dumbbells will increase resistance, adding a hop will make it more metabolic, giving a kick to your heart. Any way you do it though, you will surely feel the burn in your legs.

Swap lunges and squats for this exercise to add a new flavour or simply add it in as an additional exercise. As for sets and reps, you can start with three sets of 10-12 reps but I am not big on “generic,” so play with what works for you. Just be sure that by the end of your set you are feeling the fatigue in your leg muscles and be sure to equally work both legs.

Execution points:

• The foot that is planted on the ground should be far enough in front that when you squat down the toe does not pass the knee.

• Push through the heel of the planted foot to bring body back up; the leg on bench is used as a stabilizer, not a mover.

• Maintain as upright an upper body as possible with shoulders back.

• Contract core as this will help with maintaining balance.

Remember “Keep It Simple … Keep It Real.”  Exercise is supposed to be enjoyable, not a brain buster.

Stay Sexy,

C2

“How Does She Do It Mom”

Find my website at: HowDoesSheDoItMom or MomFitnessMakeover

Find me on Facebook at: Carrie Campbell

Find me on Twitter at: @HDSDIMOM