Circuit Training – Day 18 of Fitness in Recovery

Circuit training is a great way to test your mental grit! Your mind will usually want to quit before your body when the workout gets hard. Quiet the voice in your head and move at a pace that challenges you.

Daily Workout Routines From a Personal Trainer

I’m Trevor, the personal trainer at Morningside Recovery. Today we will be doing circuit training. Safety is the most important thing when working out. Always wear closed toed shoes, eat whole/nutritious foods throughout the day, and make sure to stay hydrated! Let’s get started with Day 18 of fitness:

Part One: Stretching

Spend 5-10 minutes stretching before jumping into your workout. Stretching increases blood flow to your muscles, decreases your risk of injury, and improves your performance overall. Breathing will help you go further into stretches.

Couch Stretch

• This stretch is a popular one for those who tend to sit for long hours during the day. Its called the couch stretch because you can do this on your couch.
• Start with your back against the wall.
• Place one knee on the ground as close to the wall as possible with your shin and foot going straight up the wall. Ease yourself into the pose slowly.
• Make sure to keep the opposite foot placed firmly on the ground and your torso in an upright position.
• Repeat on the opposite side.

Chest Stretch

• This can be done ideally with a lacrosse or tennis ball.
• Place the back of your hand on your lower back to expose the tissue of your chest.
• With your other hand place the ball between your chest and a wall and slowly roll the ball around the area.

Pass Throughs

• This drill can be done with a pvc pipe or a broom stick.
• Shrug your shoulders up and with straight arms bring the pipe over your head and behind your back and then to the front again.
• Make sure you have wide enough grip that you can perform this movement with straight arms.

Part Two: Circuit Training

3 rounds:

• 15 Kettlebell Swings
• 10 Push Ups
• 15 Sit Ups

Kettlebell Swing

• With feet hip-width apart, stand over a kettlebell.
• Pick a kettlebell that will allow you to swing with the right technique.
• Grip the kettlebell, shift your bodyweight into your heels, and swing it back between your legs as you squat.
• Swing the kettlebell up to about chest height.
• Engage your core and use your hips to keep the swinging motion going.

Rest for 5 minutes.
3 rounds:

• 20 Alternating Dumbbell Snatch
• 20 Squats
• 30 Second Side Plank (Right Side)
• 30 Second Side Plank (Left Side)

Dumbbell Snatch

• Start with feet shoulder-width apart and a dumbbell in one hand.
• Squat down 90-degrees and rest the dumbbell on the floor.
• Rise with the dumbbell close to your body, and lift the dumbbell straight above your head with your palm facing away from your body.

Side Planks

• Start by lying on your side with straight knees.
• Prop your body on your elbow and lift up using your core until your body forms a straight line.

Circuit Training and Fitness at Morningside Recovery

At Morningside Recovery, we take a multifaceted approach to addiction treatment. In addition to standard rehab programs, we also offer mental health treatment and comprehensive addiction therapy services. Call us today at 855-631-2135 to learn how you can get on the path to recovery.