Circuit Training Workout 2

Squat with Lateral Raise:

Stand with your feet hip-width apart, abs and torso straight. Slowly bend knees into a squat, keeping knees behind toes. At the same time, raise arms up to shoulder level. Lower arms and stand up. Repeat for 30-60 seconds.

Side to Side Jump:

Jump with both feet together side to side. Make sure you are not staying in the same place. The wider and higher the jumps the more difficult they are. Push yourself.
20-30 seconds

Plank with Leg Extension:

In plank position on ball or on the floor, slowly lift one leg while keeping hips and shoulders square, abs in. Switch legs, alternating for 20-60 seconds. Modify by staying on  knees, if needed.

Jumping Rope (With or Without Rope):
30 seconds to 1 minute

Lunge with Biceps Curl:

In split stance, slowly lower in lunge (front and back legs at 90 degrees), and curl forearms toward shoulders. Perform for 20-30 seconds on each leg.

Back Extensions:

Lie face down on ball or floor with legs extended and hands behind the head or under the chin. Roll down over the ball and then squeeze the lower back to lift the chest off the ball or floor in a straight line. Lower and repeat for 30-60 seconds.

For this circuit, there should be a rest of 30-90 seconds between exercises and 1-3 minutes between circuits. You can combine circuits or do the same circuit multiple times. If doing the same circuit, repeat 3-5 times. 

Quick Work-out

30 Jumping Jacks
5 Push-Ups
25 High Knees
7 Burpees
10 Crunches
7 Squats
5 Push-Ups
10 Crunches
5 Push-Ups
7 Squats
30 Jumping Jacks
1 Minute Wall Sit
5 Push-Ups
25 High Knees

Repeat 3-5 Times

Combination Exercise Workout

Here is a work-out that combines strengthening exercises to confuse the body and change up workouts in order to decrease the risk of plateaus.

Warm-Up: 5 minute jump rope (with or without rope)
Lunges with Shoulder Press
Step-Ups with Curl and Press
Squats with Rows
Stability Squat with Lateral and Front Raises

Perform each exercise 25 times. Repeat 2-4 times.

BOSU Work-Out

A BOSU Balance Trainer, or BOSU ball as it is often called, is a fitness training device, invented in 1999 by David Weck, consisting of an inflated rubber hemisphere attached to a rigid platform. It looks like a stability ball cut in half. The name is an acronym which stands for "BOth Sides Up" a reference to the two ways a BOSU ball can be positioned. The device is often used for balance training. When the dome side faces up, the BOSU ball provides an unstable surface while the device remains stable. This combination of stable/unstable allows a wide range of users, from the young, elderly, or injured to the elite level athlete. With the dome side up, the device can be used for athletic drills and aerobic activities. As the name suggests, the device can also be flipped over so that the platform faces up. In this position, the device is highly unstable and can be used for a wide array of exercises as well.

A BOSU trainer can be pricey as a piece of equipment (around $100), but it is a very useful fitness tool. A lot of gyms have BOSU trainers as part of their equipment. If you have access to a BOSU trainer, here is a basic work-out for you.

Bridges on BOSU
Plank on BOSU
Crunches on BOSU
V-Up on BOSU
BOSU Back Extensions
Mountain Climbers with hands on BOSU

Do each exercise for 1-2 minutes with 30-60 second rest between each exercise. Repeat 3-5 times.