Circuit Workout

A few people have asked about circuit workouts, so I thought I'd post one for all to see. I am a big believer in circuit and interval workouts. (Heck, I teach at least one or two per week!) Here's one that doesn't require a whole lot of equipment and can be done in less than an hour. No safety/form cues are included here; include any questions in your comments, and I'll be happy to answer them.

• Warm up for at least 4-5 minutes by marching in place, jogging in place, moving side to side, maybe adding some higher intensity movements like high knees. Make sure you also warm up your upper body with some shoulder rolls and shrugs, big arms overhead, etc.
• Squats for 1-2 minutes. Add weight if you can, either by placing a weighted bar across your shoulders or holding onto dumbbells.
• Jump rope for 2 minutes. Don't have a rope? Fake it.
• Walking lunges for 2 minutes. If you don't have enough space for walking lunges (i.e. a big empty room), do alternating front lunges instead.
• Jumping jacks, 1 minute.
• Side squats for 2 minutes. Step out to the side, squat straight down with your legs wide, stand up straight, then bring that leg back in. You can either alternate or do 8-10 leading with the right leg and then 8-10 leading left. If you have a resistance band, put it around your ankles for this one.
• Jog in place for 2 minutes.
• Dead lift/row combo, ideally with a weighted bar, for 2-3 minutes. Lower down into the dead lift, do 2 bentover rows, then straighten up. Keep your knees slightly bent throughout the movement!
• Mountain climber, 1 minute.
• Before you stand up, do 8 pushups.
• Stay down there in plank and repeat the mountain climber, this time for 45 seconds.
• 10 pushups.
• Mountain climber for 30 seconds.
• 12 pushups.
• Jump rope again, 2 minutes.
• Bicep curls for 3 minutes. Mix it up; do a full curl, bottom half only, top half only, hammer curl, etc.
• Shuffle side to side for 2 minutes.
• Dips! Do 10 and rest for about 15 seconds. 10 more dips, rest. 10 more dips, rest. Once more for good luck.
• Jog in place, 1 minute. If you have the energy alternate regular jogging with either high knees or butt kicks.
• Lateral delt raises with dumbbells for 2 minutes.
• Bicycles for 1 minute.
• Plank for 1 minute.
• Repeat the bicycles and the plank.
• Stretch!!!