We are hittin' the Circuit today...
Circuit Training combines strength and endurance training and can give you a full body workout in a short amount of time. One of the great benefits of circuit training it can be easily adapted for whatever equipment you have or just using your bodyweight, no need for expensive equipment or membership. You can also adjust the amount of time and intensity to fit your schedule. Those of us with the excuse 'I don't have time to workout' this solves that problem, how convenient.
This workout as written here is 45 minutes but you can adjust to 30 minutes by doing fewer rounds or add a round or 2 for a longer workout. Another great way to amp it up is increase the intensity of the cardio segments, see suggestions below.
Begin with a warm-up which is how all of your workouts should begin. Shoot for 3-5 minutes of moderate activity, if you have a treadmill, elliptical, bike, etc. jump on and get your body warm. If you do not have any of the above you can take a walk or run outside before you get started or do some of the exercises listed moderately to get the muscles warm. I think you get the idea, so lace up those sneakers, grab your water bottle and towel and let's go!!
12 reps each exercise with dumbbell or 1 gallon jug, filled of course, cardio suggestions at bottom.
**Do each exercise one at a time ie;12 deadlift, 12 arm row followed by cardio
Circuit 1: Single leg deadlift
single arm row
30 seconds cardio repeat side 2
Circuit 2: Lateral lunge one side
Halo, for shoulders, one direction
30 seconds cardio repeat side 2
Circuit 3: Sumo Squat
overhead tricep extension
30 seconds cardio
Circuit 4: Fixed position lunge
hammer curl rotate at top
30 seconds cardio repeat side 2
repeat all exercises for a second round, followed by core work below.
Cardio suggestions: Jumping Jacks, high knees, jog in place, jump rope, lateral hops, skater jumps, lateral shuffle.
Power cardio: Squat jumps, alternating jump lunges, burpees
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