Circuit Training Program

This is a great program to get you started on circuit training.

Do 1 set of 18-25 reps of each of the exercises in the order prescribed. Be sure to read the tips that follow the exercise chart to ensure proper form, effectiveness, and safety.

Circuit Training Tips

• Move quickly but safely from one activity to the next. The idea is to keep your heart rate up throughout the circuit.
• Be aware of your body position when lifting weights. Always stand with feet about hip-width apart and a slight bend in your knees. Try to keep your weight in your heels and hold abdominals in tightly. Tight abs protect your upper back and help isolate the muscles you're working for maximum results.
• Always exhale on the working part of the strength exercise and inhale on the release. For example, in biceps curls, exhale as you lift the weight toward your shoulder and inhale as you lower it. When doing squats or lunges, inhale as you lower your body and exhale as you extend your legs to the starting position.
• Even if you've been liting weights regularly, you may want to use lighter weights than you are used to for circuit training. The combination of resistance and aerobic training is quite challenging; use a weight that you can lift at least 18 times.
• Just as in stretching, you should feel some tension in the muscles while you work them, but NOT pain. If something hurts, stop immediately. However, some "burning" in the muscles may be expected during your weight workout as lactic acid builds up in them. This will not harm you; take a brief rest and breathe deeply to alleviate the burning sensation.
• Drink plenty of water, particularly during the cardio sections, to keep yourself hydrated and working at your best.
• Whenever you're lifting any weight or object above your head, pull your abdominals in as tightly as possible. This will protect the muscles of the lower back and support your spine.

Cardio-Resistance Circuit
Cardio 10 minutes: Dance to your favorite songs and really get your heart rate up. Biceps Curls Hold one weight in each hand with your arms hanging by your sides, palms facing front. Gently tuck your elbows into your rib cage. Slowly bend at the elbow, brining your hand toward your sholder. When you've contracted about 90%, slowly lower the weight to the starting position and repeat.
Cardio 2 minutes: Alternate 20 jumping jacks with jogging in place. Overhead Triceps Press Hold a weight in your right hand, place the weight gently on your shoulder, and press your arm straight up in the air, pointing the weight toward the ceiling. Slowly bend at the elbow so the weight is held behind your head. This is your starting position. Keeping your elbow stationary, extend your arm toward the ceiling then slowly lower the weight behind your head. Repeat for one set on one side only. [This exercise mimics the way we actually use our triceps. It may feel awkward at first, but it is the best exercise for this muscle.]
Cardio 2 minutes: Pretend to jump rope. Hop in place while swinging the rope. Alternate your feet patterns like the pros. Overhead Triceps Press Work the other arm.
Cardio 5 minutes: Imagine yourself in the fifties and sixties ... do the pony (great for your calves!) and the twist (slims the waistline). Overhead Press This exercise works the shoulders, upper back, chest, biceps, and triceps. Hold one weight in each hand and bring your arms up like goalposts: weights around ear-level, palms facing front. Slowly press the weights toward the ceiling, extending your arms. Keep your neck relaxed by visualizing your shoulder blades pulling downward toward the floor. Gently lower the weights to starting position and repeat.
Cardio 2 minutes: Alternate 20 jumping jacks with jogging in place. Side Lateral Raise Hold a weight in each hand, arms hanging relaxed by your sides, palms facing in with elbows slightly bent. Slowly lift your arms up and out to the side, with palms facing the floor, until elbows are at shoulder height. Never lift your hands higher than your shoulders; your goal is to keep hands, elbow, and shoulder at the same height. Lower to starting position and repeat. [If you're uncomfortable lifting both arms at once, you may work each side separately.]
Cardio 5 minutes: Alternate jogging in place with high-knee marching in place. Push-ups These are one of the best upper body exercises because they work every muscle group. Kneel on all fours and hold your abdominals in tightly. Gently walk your hands out in front of you, pressing your hips forward, until your body is supported on primarily on your hands. Check to make sure your buns are not sticking up in the air. Bend at the elbows to slowly lower your chest toward the floor -- you DO NOT need to go all the way. Lower to the point of contraction in your chest, then press with your palms until you're in the starting postion. Repeat. [A note about breathing: Inhale as you lower, exhale as you come up.]
Cardio 5 minutes; Dance vigorously and keep your heart rate up. Front Lunges Stand with feet about 3-6 inches apart. Take a large step forward with one foot, leading with your heel. Bend both knees so that the front knee is perpendicular to the floor, allow your back foot to roll up onto the toes. Straighten your legs and push with your front heel to return to the starting position. Repeat with the same leg for one set, then do 2 minutes of jogging in place. Switch to other leg for lunges.
Cardio 5 minutes: Alternate 20 jumping jacks with jogging in place. (This is your big cardio finish; push yourself a bit.) Squats Stand with your feet about hip-width apart, toes pointing front, abdominals pulled in tightly. Bend your knees, pressing your heels into the floor, and bending at the hips so your buns stick out in back.The easiest way to get into the proper position it to imagine sitting on a chair behind you. Lower to the point of contraction in your quadriceps, then push with your heels and return to the starting position.