Circuit training is one of my favorite ways to get my sweat on. You torch calories by getting your heart rate up while building muscle with strength training — a win-win workout. My Equinox trainer, Lauren, likes 'em too. Recently she put me through the paces of the following circuit workout, and I just had to share the fun. Get ready to sweat!
There are three circuits of four exercises each. Do 15 reps of each exercise, and keep rolling through the four exercises for 10 minutes. Between each circuit, rest (stretch and hydrate) for one to two minutes. To warm up, run on a treadmill for five minutes. This workout uses 12 kg. kettlebells and a variety of dumbbell weights. As always, work with a weight that is appropriate for your strength level.
|Jump squat||15||Body weight move|
|Squat thrust deadlift||15||12 kg. kettlebells||Place hands on kettlebells to jump back into plank; come to standing lifting kettlebells.|
|Single-arm kettlebell swings||15
|12 kg. kettlebell||Really pop your hips to get that kettlebell up!|
|Plank with reverse row||15
|10-15 pound dumbbells|
Keep reading! There are two more circuits after the break.
|Lunge with biceps curl||15 alternating
|Mountain climbers||45 seconds||Body weight exercise|
|Bridge with exercise ball||15||Exercise ball||Place soles of feet on the top of exercise ball, then lift pelvis up and control it down.|
|Forearm plank on exercise ball||45 seconds||Exercise ball||Place forearms on top of exercise ball, and hold as still as possible.|
|Romanian deadlifts||15||15-20 pound dumbbells||Keep knees soft and low back neutral — no rounding.|
|Pull-ups||15||Use machine||If you have no access to an assisted pull-up machine, substitute push-ups.|
|Overhead press||10-15 pound dumbbells||Think of this as an ab exercise to stabilize through your torso as you lift weight overhead.|
|Jump rope||60 seconds||jump rope||If you have no rope, jump in place and fake it.|