Time crunched? Try Circuit Training.

Circuit training involves a sequence of exercises performed back to back with little or no rest. The sequence, or circuit, is then performed to a desired number of repetitions. Because sequential exercises carried utilize different muscle groups, the body is able to actively recover from the previous exercise and move on to the next with little or no rest.

This type of training keeps the heart rate elevated throughout the entire workout, burning more calories in a limited amount of time. Circuit training provides some of the benefits of an aerobic workout and an anaerobic workout: increased muscular strength and endurance, as well as an increased cardio-vascular capacity.

· Increase strength and endurance throughout your whole body
· Burn more calories and build lean muscle that continues to burn calories at rest
· Break up the monotony of cardio machines, or slow paced strength training
· Utilize dynamic exercises to increase nervous system activation, and improve balance, coordination and core strength



Example workout:

1. Burpees: Start in a push-up position. While keeping the abs tight and back straight, do one push up, jump quickly bringing your feet into a squat position then proceed to jump into the air with legs extended and land as gently as possible back into a squat position. Bring hands down to the floor and thrust feet back out into a push up position. Repeat the sequence.
10 repetitions

2. Reverse-crunch: Lie flat on the floor with you knees raised forming a 90 degree angle, thighs perpendicular to the floor. Using your abs, bring your knees to your chest, while simultaneously bringing your chin to your chest. Lower legs to starting position and repeat.
20 repetitions

3. Squat-jumps: Position feet so that they are hip width apart. Drop into a squatting position making sure that your knees do not go past your toes. Thrust your body up into the air from the squatting position. Repeat the sequence in a fluid motion.
15 repetitions.

4. Plank to Row: Start in a push up position with a dumbbell in each hand (8-12.5 lbs). Keeping your abs tight, back straight and hips steady, row one arm up bringing your elbow just past your back. Slowly lower the arm down while keeping the push up position and repeat with the opposite arm.
12 repetitions, alternating arms.

5. Lunges with a biceps curl: Stand holding dumbbells at your sides. Take a big step forward with your right foot and bend your back leg down until your shins are parallel to the floor. The front leg should form a 90 degree angle. Hold that position while doing a bicep curl both arms. Push up with the front leg back to the starting position. Repeat with the left leg.
10 repetitions on each side.

6. Squat to shoulder press: Stand with your feet hip width apart and dumbbells in line with your shoulders. Drop down into a squat position making sure that your knees do not go past your toes. Come back up and extend arms up and above head for a shoulder press. Lower dumbbells down beside your shoulders and repeat.
10 repetitions.7. Teaser: Lie with your back flat on a mat and lift your arms up and back above your head. Lift your torso and legs up to a center position and swing your arms towards the center. Your body should form a “V”, creating a 45 degree angle with your legs. Slowly lower yourself down keeping your abs engaged and your arms and legs straight. Try to use the least amount of momentum as you can and focus on engaging your abdominals.
10 repetitions.

Go through exercises 1-7 straight through doing your best not to take any breaks. When you have completed the last exercise, take a minute break and repeat the circuit.

Not clear on how to do the exercises? Ask Jessica!
Good Luck!