Circuit Training Workout 4

Knee Lifts with Medicine Ball

Hold a light medicine ball or weight straight up overhead. Lift the right knee up to waist level while bringing the arms down, touching the weight to the knee. Return to start and repeat on the left side. Alternate knees and repeat for 60 seconds.

Squats with an Overhead Press

Begin with feet about hip-distance apart and hold medium weights just over the shoulders. Squat as low as you can (not further than 90 degrees), keeping the abs in and the knees behind the toes. Push into the heels to stand up while pushing the weights overhead. Repeat for 60 seconds.

Squat with Medicine Ball Toss

Stand with feet hip-width apart and hold a medicine ball. Squat as low as you can (not further than 90 degrees), keeping the abs contracted and knees behind toes, and touch the ball to the floor, if you can. Stand up and toss the ball overhead. Repeat for 60 seconds. If you do not have a medicine ball, you can use a weight, but for safety reasons do not toss the weight in the air. Instead go up on your toes while extending the weight toward the ceiling.

Lunge with Bicep Curls

Stand in a staggered stance, right foot forward and left foot back. Lower into a lunge, keeping the front knee behind the toe. As you lunge, curl the weights into a bicep curl. Lower the arms, stand up and repeat for 30 seconds before switching sides.

Windmills

Stand with legs wide, arms straight out to the sides and parallel to the floor. Bend the right knee into a side lunge and bring the left arm down toward the foot. Repeat on the other side, lunging from side to side and bringing opposite arm toward the foot. To increase difficulty, increase speed and the depth of your lunge. Repeat for 60 seconds.

Push-ups

On your toes (or knees if needed) lower into a push-up, going as low as you can or until your chin touches the floor. Push up and repeat for 60 seconds.

Squat Circle with Medicine Ball

Stand holding a medicine ball or weight near the right hip. Step out with your left leg into a squat as you circle the ball all the way around until it's next to the left hip. Step back, circling the ball back and repeat for 30 seconds on each side.

Tricep Dips

Sit on a chair or bench and balance on your arms, making sure your backside is in front of the chair with your legs straight. Bend the elbows and lower down, keeping the shoulders down until the elbows are at 90 degrees. Push up and repeat for 30 seconds. Rest briefly and repeat for another 30 seconds. If you can do 60 seconds continuously, then do so. If this exercise is too challenging and needs to be modified, move your feet closer and bend your knees as you go down.

Front Kick with Squat

Stand with feet together. Bring the right knee up and extend the leg in a front kick without locking the knee. Bring the right foot down and lower into a squat. Stand up, kicking with the left foot. Continue alternating squats and kicks for 60 seconds.

Plank

Begin on your forearms or toes and hold that position with your back flat and abs engaged. Tilt your pelvis and contract your abs to prevent your rear end from sticking up in the air. Hold for 60 seconds. If you are struggling with this exercise, go on your knees instead of your toes when it gets too difficult to hold correct form.

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.