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. 

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. 

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. 

Circuit Training Workout 1

Now that I've gone through the body mechanics talk, I am going to go into a very effective work-out: circuit training. Circuit training combines cardiovascular fitness and resistance training. There is only a short rest interval of 30-90 seconds between stations, which gives the cardiovascular fitness component of the work-out. I am going to do several posts on different ideas for circuit training, many that can be done at home.

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. That is the great thing about circuit training - it is versatile. So, enjoy this beginner circuit training workout.

Ball Wall Squats:

Place an exercise ball behind the back and against the wall with feet hip width apart, abs in, and torso straight. Bend your knees and lower down until your knees are at 90 degrees (or just before point of pain if you have knee problems). Repeat for 1 minute. Hold weights for added intensity.

Jumping Rope (with or without rope):

1 minute

Lunges:

Stand in a split stance, right foot in front. Bend the knees and lower the body into lunge position, keeping the right knee behind the toe, torso upright and abs in for 30 seconds, then switch legs for 30 seconds. Hold weights for added intensity.

Jog or Walk (Up to 5 minutes):

Either outside or inside, walk or jog for 1-2 minutes at a brisk pace. Increase speed and work as hard as you can for 2 minutes. Recover for 1 minute.

Push-Ups (On Knees or Toes):

Place your toes and hands on the floor, making sure your back and arms are straight. Keep your hands slightly more than shoulder-width apart and tighten your abdominal muscles. Inhale as you lower yourself to the floor, stopping as your elbows reach a 90-degree bend. Keep your body from touching the floor. Exhale and push yourself away from the floor. Don't lock your elbows, and don't bend your back. Do as many push-ups as you can in 1 minute.

Squats with Front Kick:

Stand with feet together. Bring the right knee up and extend the leg in a front kick without locking the knee. Lower down into a low squat (knees behind toes) and then kick with the left leg. Repeat for one minute.

*This work-out for beginners has 1 minute stations (with the exception of the jogging/walking). Do the circuit 3-5 times. To increase difficulty, do 2 minute stations.