Circuit training is an exercise regimen that blends aerobics with weight training. Performing circuit training on a regular basis can help you build lean muscle while burning significant calories. The actual exercises for a circuit training workout should involve full body recruitment. Take 30- to 60-second rest breaks between each exercise, one- to two-minute rest breaks between each circuit and do as many circuits as you wish. Perform 15 to 20 reps per exercise.
Twisting Prisoner Squats
Twisting prisoner squats work your legs and core simultaneously. Stand with your feet shoulder-width apart with your hands on the sides of your head. Lower your body down until your thighs are parallel to the floor. Stand back up and twist your torso to your right. Twist yourself back to forward as you lower your body back down into a squat. Stand back up and twist to your left. Alternate back and forth with each squat.
Plyo Push-ups
Plyometric push-ups are intense variations of the regular push-ups. Lie on your stomach with your hands slightly wider than shoulder-width apart on the floor. Curl your toes under your feet and place them hip-width apart. Push your body up and lift your hips to form a straight back. Lower your chest toward the floor until you feel a strong contraction. Push yourself up explosively and lift your hands off the floor. Land your hands back on the floor and repeat. Maintain a straight back throughout the whole exercise.
V-ups
A V-up exercise is also known as a pike or jackknife, and it works your upper and lower abs. Lie face-up on the floor with your legs straight and your arms fully extended behind your head. Lift your arms and legs simultaneously and try to touch your toes with your hands. Your butt should be the only thing on the ground at this point. Lower your arms and legs back down and repeat.
The Superman
The Superman is an exercise that targets your back muscles. Lie face-down on the floor with your arms extended in front of you. Lift your arms and legs simultaneously and arch your back. Hold for a second, lower yourself back down and repeat. Feel your back muscles contracting when you lift your body up.
Lunges
Lunges work your butt, thighs and hips all at once. Step forward with your right foot and lower your body toward the floor by bending both knees. Stop when your right thigh is parallel to the floor and your left knee is an inch above the floor. Bring your feet back together and lunge forward with your left leg. Keep alternating back and forth with each leg. Place your hands on your hips or at your sides while you are lunging.
Mountain Climbers
Mountain climbers are also known as treadmills and they work your core and legs. Place your hands on the floor shoulder-width apart and place your legs in a staggered position with your right knee next to your chest. Envision you are at a starting block for a race. Keep your back straight and quickly shift your foot position so your left is now forward. Keep going back and forth in a fast and smooth motion as if you were running in place horizontally.
Burpees
Burpees are full-body exercises that are very intense. Stand with your feet shoulder-width apart. Bend down and place your hands on the floor next to your feet. Kick your legs straight behind your body and immediately do a push-up. Snap your feet back forward and jump in the air as high as you can. Extend your arms up as if you were reaching for something. Land back down and repeat.
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