FITNESS MAGAZINE, May 2004, page 136

Photo: Antoine Marziali

By Stefani Jackenthal | photographs by Adam Brown

TIRED OF THE TREADMILL? BORED WITH THE BIKE? BUST OUT of your cardio rut with our "big bang" circuit workout, which burns 550 calories while sculpting strong, shapely muscles. "When your cardio routine feels stale, you start working below your potential, and that means you're not burning optimal calories," says Paul Frediani, an elite trainer at New York City's Elysium Fitness Club. "I call this a big bang workout because the cardio-sculpting combo delivers a lot more bang for your workout buck."

To revive your routine, Frediani and Elysium trainer Christo Carire have created a 50-minute circuit that you can do in the gym or at home. Do this program four times a week, along with two days of total-body resistance training, and a lean new body will be your very sweet reward.

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CIRCUIT 1: TREADMILL (10 minutes) 1. Jog for 3 minutes at a 2 percent incline (maintain incline for the duration). 2. Run at a moderate pace for 6 minutes (you should be able to hold a conversation without gasping for breath). 3. Do walking leg lifts: Reduce treadmill speed to 1.5 mph, hold handrails, and exaggerate your walking stride. Each time you get ready to step forward, lift your back leg a few inches first (keep knee straight and foot flexed). Continue for 1 minute, then proceed to circuit 2. Home Option: Jog outdoors. Place hands on hips for walking leg lifts.

 

CIRCUIT 2: JUMPING ROPE (3 minutes) Alternate between the following jump styles, maintaining 50 to 60 revolutions per minute: 1. Hop from left foot to right for 30 seconds. 2. Jump with feet together for 45 seconds. 3. Jump legs in and out (jumpingjack-style) for 30 seconds. 4. Jump with feet together for 45 seconds. 5. Raise one knee at a time to chest level for 30 seconds, then proceed to circuit 3.

 

	CIRCUIT 3: ROWING MACHINE (5 minutes) Row at a moderate pace. When pulling the bar toward you, alternate between bringing elbows out to shoulder height and down near your rib cage to work different parts of your back. Proceed to circuit 4.
Home Option: On a step or staircase. 1. Do step-ups (up, up, down, down) for 3 minutes. Keep hands on waist or alternate pressing them up and down in time with your feet. 2. With hands on hips, step up with right foot and lift rear leg behind you. Hold for 1 count, then step down and switch legs. Repeat for 2 minutes.

 

CIRCUIT 4: SQUAT THRUSTS AND BICYCLE CRUNCHES (4 minutes, 30 seconds) 1. Stand with feet shoulder-width apart, knees soft and hands on hips (not shown). Crouch down and place hands on floor in front of feet. Jump feet back to plank position, then hop feet back toward hands and jump up, raising hands overhead (not shown). Repeat for 1 minute. (You don't have to go fast to get the full effect of this move.) 2. Lie back with hands behind head and alternate touching each elbow to opposite knee for 30 seconds. Keep feet off floor the entire time. 3. Repeat both moves twice, then proceed to circuit 5.

 

CIRCUIT 5: ELLIPTICAL MACHINE (10 minutes) Use enough resistance so that you don't feel as if your legs are out of control. 1. Go forward for 4 minutes at a moderate pace, then 1 minute at a fast pace. 2. Go in reverse for 5 minutes: 2 minutes at a moderate pace, 1 minute fast, then 2 minutes at a moderate pace. Proceed to circuit 6. Home Option: On a step or staircase. 1. Do step-ups (up, up, down, down) for 1 minute. Keep hands on waist or alternate pressing them up and down in time with your feet. 2. Jog in place for 1 minute. 3. Step up with right foot and bring left knee into chest (keep hands on hips). Repeat 10 times, keeping right foot stationary. Return to start and switch legs. Repeat for 2 minutes. 4. Jog in place for 1 minute. 5. Repeat entire sequence.

 

CIRCUIT 6: LATERAL STEP-UPS (4 minutes, 30 seconds) 1. Hold a 1- to 3-pound dumbbell in each hand and stand next to the long side of an aerobic step with your right foot on top of it and left foot on floor (not shown). Lower into a squat, and as you stand up, push off of right foot and hop to the other side so left foot lands on top of step and right foot is on floor. Lower into a squat, then repeat jump to opposite side. Hold dumbbells at sides for first 15 seconds of jumps, then do biceps curls as you jump for 15 seconds. Return arms to your sides for 15 seconds, then press hands up and down overhead for the last 15 seconds (for a total of 1 minute). 2. Squat (both feet on the floor) for 30 seconds. 3. Repeat series twice, then proceed to circuit 7.

 

CIRCUIT 7: KICKBOXING DRILLS (3 minutes) 1. Facing a mirror, run in place for 5 seconds, then kick forward with right foot (not shown). Run in place for 5 seconds, then do 5 jabs with right arm toward mirror. Run in place for 5 seconds, then kick forward with left foot. Run in place for 5 seconds, then do 5 jabs with left arm toward mirror. Repeat for 1 minute. 2. Bob and weave: Stand with feet shoulder-width apart, hands in fists at either cheek. Squat down, then shift weight toward left side as you stand up. Squat down again and shift weight toward right as you rise. Continue for 30 seconds. 3. Repeat combo once, then proceed to circuit 8.

 

CIRCUIT 8: BIKE PYRAMIDS (10 minutes) Add enough resistance so you feel as if you're pressing against weight as you spin; maintain it the entire time. 1. Ride at a moderate pace for 3 minutes. 2. Ride fast in the saddle for 2 minutes, then 1 minute at a moderate pace and 1 minute fast standing up. 3. Sit and finish with 2 minutes at a moderate pace; cool down 1 minute. Home Option: Repeat circuit 2 (jumping rope).