8 Step Plan: Goal #4

So here we are already at the halfway point of the 8 Step Plan. Remember only keep moving on each week if you have completed the other goals and are staying consistent with them. If you haven't, stick with it, make it a habit, and then move on to the next one. The previous 3 Goals have all been more diet related, which are often the hardest changes to make, but it's still only part of the puzzle. The other important part is exercise of course so without further ado here is the first exercise goal of the 8 Step Plan.

Goal #4: Perform Strength Circuit 2x/week

Strength Circuit:

1. Barbell Back Squat

2. DB Bench Press

3. DB Step Ups

4. Chin Ups

5. Walking Lunges

6. Push Press

7. V-Sit Ups

Perform each exercise for 30 sec. Complete as many reps as you can in that time while keeping proper form. Rest 30 sec. then move onto the next exercise. Use a weight that is challenging. Complete the whole circuit 3 times through. *NOTE: Focus Fitness does not believe in putting any person under weight until they can efficiently move their own body weight. If you cannot perform a proper squat or push up with just your body weight DO NOT get under a loaded bar. Take the time to learn proper alignment and mechanics and then add weight.

Why Do It?- There are countless benefits to strength circuits, here are a few:

- increase lean tissue (muscle), which in turn elevates metabolism

- burns more calories both during and post workout as opposed to "steady state cardio"

- increase bone density

- for many more benefits and a more detailed look at circuit training visit our blog archive and

read the articles "A Closer Look At Circuit Training Part 1 and 2."

How To Do It- All you need is a little bit of space, a bar, and some

dumbells so if you don't have a gym membership don't sweat it.

- it is very important to do everything correctly so if you are unsure how to perform any of the

exercises feel free to contact me at the gym @ 488-6611 and as usual drop any

concerns, questions, or anything else to comments. See you next week. Go Get It!