*Consult a health care professional before starting this or any exercise program. **You are performing these workouts at your own risk. Remix Workouts and France Marien are not responsible in any way whatsoever for any injury or health condition, or any expenses or loss of income, resulting from following the suggested workouts.
Always Adapt the Moves for Your Fitness Level
You will perform a combination of aerobic and/or resistance training exercises in a circuit format. Using intervals and moving from one exercise to the other very rapidly will keep your heart rate up during the entire workout. It will help improve your cardiovascular system, build muscles, and burn calories. The exercises are categorized according to muscle groups allowing you to rest your upper body while you work your lower body, maximizing your workout time. If you have bad knees or if you have just started working out, begin at your present level and adapt the exercises for your body. The video clips demonstrate the intermediate version of the exercise. When appropriate, the clips also include the modifications to make the move easier and low impact. Take time to build strength before adding jump training (plyometrics) to your workouts.
Intensity
Always monitor your intensity level. If you do not have a heart rate monitor, a good way to check your intensity is to do the talk test. During your workout, you should be able to speak, but you should not feel like telling your life story. You should not be able to sing. If you can sing, you are not working hard enough. You can also do a quick internet search to learn how to use the Rate of Perceived Exertion (Borg scale), which is a number to subjectively rate the way you feel during exercise. Above all, always listen to your body. If you get way out of breath, or feel dizzy, stop working out until you feel normal again.
Working out with Hand Weights
Always use proper form. We suggest you use light weights (2-5 pounds depending on your fitness level and weight lifting experience) to learn the proper form of the exercises. Good technique is the key to efficient and safe workouts. Many of the moves you will perform are combinations of moves so be patient with yourself during the learning process. Be consistent and don’t give up. On top of challenging your muscles, learning these moves will challenge your brain! Make sure you focus on what you are doing. Be present, right here, right now and you will enhance your workout experience and benefits. When working with weights, make sure your motions are controlled. Never swing the weights. Work through the full range of motion without locking your joints. Do not hold your breath. You muscles need oxygen to perform properly. The rule is: Exhale on effort. You will work multiple muscle groups and joints simultaneously which will also force you to work on your balance and coordination, all this in a short amount of time, maximizing your calorie burn.
This page contains two circuits: one using hand weights and one using your own body weight. Perform one or the other, or both.I suggest working out every other day to let your muscles recover. Enjoy and please leave a comment or ask a question at the bottom of the page.
50 seconds for each move, perform circuit three times. Move quickly from one move to the other. Remember to warm up and cool down. Scroll down for a cool down movie.
- Weights at sides, holding bent arms at 90 degrees, torso up, core engaged. Lift right foot and cross it diagonally behind your left foot. Bend both knees until the front thigh is parallel to the ground, front knee behind big toe, back heel off the ground. Pulse 4 times and push yourself back up to a standing position. Alternate sides.
- Start in a sumo position, thighs parallel to the ground, weights in hands above shoulders, palms facing front. Bring one foot in as you stand up and lift weights overhead. Go back to sumo position as you lower the weights. Bring the other foot in as you lift the weights. Continue alternating sides.
- On your back, one leg bent, same side hand holding a weight. Free hand behind your ear, elbow open. Extend the other leg. Engage core, and lift extended leg, shoulders and weighted arm off the ground, chin to sky. From this lifted position, exhale and crunch up, bringing the weight up as you lift the extended leg toward the sky. Go down, keeping the shoulders off the ground through the interval. Repeat on the other side.
BODY WEIGHT CIRCUIT
30 seconds for each move, perform circuit three times. Move quickly from one move to the other. Remember to warm up and cool down. Scroll down for a cool down movie.
- Run in place lifting your knees really high. Torso up, core engaged. Go as fast as you can. To make it easier, do not jump.
- On back, knees bent, one hand behind your head, the other arm extended alongside the body. Core engaged, lift your shoulder blades off the ground. In this lifted position, exhale and move to side, aiming fingers to ankle. Come back. Stay lateral and keep shoulders lifted through the interval. Repeat on the other side.
- Squat and touch one leg, body weight in heels, pushing hips back, torso up, core engaged, knees behind big toes, feet parallel. Stand, transfer body weight, and lift leg to side, keeping toes pointing forward. Lower leg, squat and touch the same leg. Repeat the interval on the other side. To make it easier, keep pointed toes on the ground, progress when ready.
- On stomach, hands next to your chest, and directly under elbows. Exhale as you push up. Stay in the up position and walk hands and legs to the side. Do another push-up, and travel back. Look at the ground in front of you. To make it easier, do a knee push-up, lift body into a plank to travel, and put knees back down for the push-up.