Red Hot Routine - 3 x 3 Circuit Workout
By Mike Stefano
The 3x3 Circuit Workout is fashioned to substitute for the 30-minute-a-day program, when life gets so hectic, you're unable to even take 30 minutes out of your busy schedule. It can be repeated up to three times weekly, on non-consecutive days (For example: Monday, Wednesday and Friday). The workout is a hybrid of six strength movements and three stretching exercises, done in an aerobic fashion, to achieve optimum health and fitness benefits, all in one package. You'll burn fat, tone up, and get healthy, in the minimum amount of time.
To complete all the exercises listed, you'll need very little equipment; an athletic step (substitute with a step in your house) and a short length of resistance tubing (substitute with hand weights or no weights). One segment, or nine consecutive exercises done at ten repetitions (or as many as you can comfortably do up to ten repetitions) should be performed when just beginning. As you adapt, and as a way to add intensity, increase the number of repetitions to 20 or more, and repeat the entire routine up to three times.
Periodically, the below exercises will be illustrated in the Exercise of the Week, stop by and take a peak.
Phase One
Phase Two
1a. - Push-up: (Chest, Shoulders, Arms, Back)
• Lie prone (face down) on the floor or mat, hands on the floor palms down slightly wider than shoulder width apart, toes curled under on the floor. Your back and legs are straight.
• Exhale as you slowly push your body away from the floor.
• Inhale lowering yourself back down to the point where your chest barely touches or comes a few inches from the floor. OR...
1b. - Modified Push-up
• Everything remains the same as in the regular pushup except the knees are bent and remain on the floor throughout the movement instead of the feet.
2. - Cable Row: (Back, Shoulders, Arms)
• Sit on the floor legs straight out in front of you, upper body upright and the resistance tubing wrapped around your feet.
• Grab onto the ends of the tubing with both hands, exhale and pull into your abdomen.
• Inhale as you slowly return to the starting position.
3. Star Stretch: (Inner Thighs, Lower Back)
• Sit on your mat or padded carpet with back straight, knees bent, soles of your feet together. Pull your feet into your body as far as they will comfortably go. Gently rock your legs up and down for a few seconds to loosen up your hip joints.
• Exhale as you bend forward, hinging at the waist, pressing the knees down with your elbows.
• Let your head drop, hold the position and breathe. Inhale and release.
Phase Three
1. - Leg Raise: (Abdominals, Hip Flexors)
• Lie supine on a mat or padded carpet, legs straight, both hands under your buttocks to help maintain the proper pelvic tilt with your head on the floor.
• Exhale as your slowly bring your knees to your chest and head off the floor.
• Inhale as you straighten your legs to a point where your feet are a few inches off the floor.
2. - Bridge: (Lower Back, Hip Flexors)
• Lie on your back on a mat or padded carpet, knees bent, heels near your buttocks, arms at your sides.
• Inhale as you slowly raise your pelvis off the floor as high as it will comfortably go. Tighten your buttocks and squeeze your shoulder blades together, hold and breathe.
• Exhale as you lower back down to the floor.
3. - Knee To Chest Stretch: (Lower Back)
• Lie supine on your mat or padded carpet knees straight, arms at your sides.
• Exhale as you bring both knees up to your chest. Wrap your arms around both legs and squeeze, make sure your lower back stays on the floor. If you experience any knee pain, hold the position by wrapping the arms under the knees instead of over the knees. Hold and breathe.
• Inhale as you release.
Be sure to return next month for another red-hot routine…
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