About this Video:

Video Description:

Let’s get started; get a free 30-minute circuit training routine you can do at the gym, at the park, or at home.

Circuit training is a great way to combine cardio and strength training exercises into one routine and get a flat stomach fast. This circuit training routine consists of five cardio exercises/strength training exercises completed one after the other with little to no rest in between.

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This is a really exciting toned legs and glute exercise that will help you get a great lower body workout for awesome glutes and toned legs, and can be done at the gym or at home. When starting this exercise:

• When performing this exercise, it is easier to start off without weights until you feel comfortable completing all parts of this exercise in an even fluid motion, especially if you are having issues with your balance. When you can comfortably perform all repetitions in an even fluid motion, progress to using a medicine ball or single dumbbell. Either one is fine, but make sure to have a firm grip on the medicine ball or dumbbell so it does not fall out of your hands during the exercise.


1. Begin: Stand with a feet hip-width apart and hold a medicine ball, single dumbbell, or no weights (hands only) overhead if you are getting used to this exercise. Stiffen your core and abdominal muscles to align your spine in a neutral position.

2. Starting Position: Take a deep lunge backward with one leg and land on toes. Avoid any excessive sagging or arching in your back because this spinal pressure can lead to lower back pain and injury, and allowing your back to stay upright will also help prevent strain to your knees.

3. Exercise: Lower body by bending the knee and hip of front leg while bending the knee of the rear leg downward. Stop rear knee 1-2 inches from the floor. At the same time, cross the medicine ball over your front leg. Keep your back upright and hips squared. Keep the rotation in your torso, not hips.

4. Return: Return to original standing position by forcibly extending hip and knee of the rear leg forward while raising the medicine ball back overhead at the same time. Keep your back upright and rear leg off of the floor. Repeat all repetitions on one side before switching sides.

• Tips: Remember to focus on your core, keep breathing steadily and never hold your breath. When this exercise becomes easy to do with weights in an even fluid motion: Try switching the exercise to a forward lunge doing the same thing.

Credentials:

Certifications   
National Institute of Health Science , Certified Back Specialist
Awarded: 2005

National Institute of Health Science , Certified Senior Fitness and Rehab Specialist
Awarded: 2004

National Institute of Health Science , Certified Hip Specialist
Awarded: 2005

National Institute of Health Science , Certified Personal Trainer
Awarded: 2003

Apex Fitness Group , Certified Personal Trainer and Nutrition Professional
Awarded: 2006

National Academy of Sports Medicine , Certified Foundations of Personal Training
Awarded: 2004

National Council on Strength and Fitness , Certified Personal Trainer
Awarded: 2009

References   
Not Available.

Licenses   
American Assocation of Drugless Practitioners , Board Certified Nutritional Consultant
Awarded: 2007

Education   
Global College of Natural Medicine , Nutritional Consultant Degree
2007

Experience   
Health Partners Insurance Company , Personal Training and Nutritional Consultant
2009

Develop a personal training program for the employees

Develop a nutrition program for the employees

Run and manage the creation and applications of training and nutrition programs

Handle the scheduling and coordinating for member sessions

Communicate with program coordinators at Health Partners on the progress of the employees

Snap Fitness , Personal Training Consultant
2007

Develop a personal training department for the facility (Little Canada-Woodbury-Oakdale-Rush City, MN)

Increase the amount of personal training clients

Run and manage the creation and applications of training programs

Handle the scheduling and coordinating for member sessions

Create programs for member retention within the gym

Conduct email marketing and newsletter to improve member sales

Communicate with club owners on the financial progress on the Personal Training Department

Snap Fitness , Owner
2007 - 2009

Develop a sales and marketing department for the facility

Maintain club schedules, client files, insurance information, payment histories, and club financials

Carry out marketing and sales presentations for the facility

Increase the public’s awareness of the gym

Handle the daily activities of the gym as well as resolve client issues

Create a personal training department for the club

Increase the amount of personal training clients

Precision Fitness and Custom Workout Videos , Owner
2003

Company administrator

Supervise, train, hire, and evaluate company personnel

Ensure the general well-being of personal training and rehabilitation clients including program issues, medical needs, and other finance details

Web design and email marketing

Gold's Gym , Personal Training Operations Consultant
2002 - 2005

Develop a personal training department for the facility (Vadnais Heights, MN)

Increase the amount of personal training clients

Run and manage the creation and applications of training programs

Handle the scheduling and coordinating for member sessions

Create programs for member retention within the gym

Conduct email marketing and newsletter to improve member sales

Communicate with the club owner on the financial progress on the Personal Training Department

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