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Circuit Training
The circuit training workout is comprised of two circuits, each with six strength/cardio exercises that are completed one right after the other, with little or no rest in between. You'll do each exercise for a specified amount of time (or as long as you can safely do so) and then move on to the next exercise. Once you complete all exercises, that is considered one circuit. Make sure you warm up with 5-10 minutes of light cardio and cool down with a stretch. Times are suggestion only--please modify according to your fitness level and perceived exertion.
- Beginners: Complete Circuit I once
- Intermediates: Complete both circuits once (or more)
- Advanced: Complete both circuits 3 or more times
Circuit I
| Exercises/Duration | Example |
| Squats
Stand in front of a chair with feet hip-width apart, abs in and torso straight. Slowly bend your knees and lower and until you're almost touching your butt to the chair. Repeat for 30 seconds and add a few seconds each week |
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| Jumping Rope (jump with or without a rope)
30 seconds to 1 minute |
Jump with both feet together, jumping only an an inch or so off the floor. |
| Static Lunges
Stand in split stance, right foot in front. Bend the knees and lower body into lunge position, keeping the right knee behind the toe, torso upright and abs in. 30 seconds, then switch legs for 30 seconds |
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| Jog or Walk
Up to 5 minutes |
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| Push Ups - On Knees or Toes
30 seconds to 1 minute |
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| Kickboxing
3 minutes (i.e., squat with front kick, alternating legs) |
Kickboxing Videos - Kickboxing Tips |
Circuit II
| Exercises/Duration | Example |
|
Squat/Lateral Raise (use light or no weight)
Stand with feet hip-width apart, abs in 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 seconds |
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| Side-to-Side jump
20-30 seconds |
Place a pillow, phone book or step on the floor and stand to one side. Jump from side to side over the object, landing with knees bent and abs in. |
| Plank
with Leg Extension
10-30 seconds each side |
In plank position (on knees or toes), slowly lift one leg while keeping hips and shoulders square, abs in. Switch legs. |
| Jump roping (with or without rope)
30 seconds to 1 minute |
Jump on one foot for half the time and switch legs for the remainder, jumping only an an inch or so off the floor. |
| Lunge
with Biceps Curls
(use light or no weight)
20-30 seconds each leg |
In split stance, slowly lower into lunge (front and back legs at 90 degrees), and curl forearms towards shoulders. |
| Back Extensions
30 seconds |
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