Circuit Training Workout 3

Squats with Overhead Press

Holding medium to heavy weights just over the shoulders, squat as low as you can (not to exceed 90 degrees) and do 3 slow pulses, only coming halfway up. On the fourth pulse, stand up and push the weights overhead. Repeat for 12 to 16 reps.

Plyo-Jacks

Begin with your feet together and jump up, taking feet out to the side while circling arms overhead and land in a squat. Jump up and bring feet back together, circling arms back in. This is just like a slow jumping jack, but really use power when pushing into the jumps. Repeat for 30 to 60 seconds.

*this picture does not show arm movement. Remember to add yous arms as in a normal jumping jacks. Also, this is showing a plie squat. For this exercise you want to keep your feet pointing straight ahead, not rotated to the outside.

Wall Sit with Chest Squeeze

Squeezing a medicine ball (or another type of ball if you do not have a medicine ball), slide down the wall until your thighs are parallel to the floor. Hold this position and keep pressure on the ball as you straighten your arms out in front of you and slowly pull them back in. Repeat the chest squeezes in and out for 12 to 16 reps, and then stand up.

Front Kick with Squat

Lower into a squat and, as you press up, kick out with the right leg. Repeat, squatting and kicking with the left leg. Continue alternating squats and kicks for 1 minute.

Walking Lunges with Lateral Raises

Step your right foot forward into a lunge and, with elbows bent to 90 degrees, lift your arms up to shoulder level. Step in, lower the arms, and repeat on the left foot. Continue walking lunges and lateral raises for 12 reps on each side.

Plyo-Lunge

Begin in a lunge position and jump up, switching feet in the air, and landing with the other foot forward in a lunge. Repeat for 30 seconds, rest and do 30 again it for 30 seconds more.

Low Lunges

Begin in a split stance, but with your feet closer together than a traditional lunge. Tip from the hips, keeping your back straight, and lunge down, taking the weights toward the floor on either side of the front foot. Keeping weight in the front foot, push halfway up and repeat for 16 reps, keeping the movement small and the weight on the front foot. Switch sides.

Push ups on the Ball

This is a very challenging move, targeting both balance and strength. Hold the ball wherever feels most comfortable for you and lower down until the chest touches the ball. Repeat for 12-16 reps. If you are struggling with balance, prop the ball against a wall. If you do not have a ball, do a regular push-up instead. 

Squat Thrusts

Stand with feet together. Squat down and place your hands on the floor next to your feet. In an explosive movement, jump feet backwards into a push-up position, jump feet back between hands and stand up. Perform 6 reps, briefly recover, repeat 6 more times.

Plank

Support the body on the elbows and toes, keeping the back straight and abs engaged. Hold this position for 30 to 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.