Circuit training involves doing six or more exercises in a series with short rest periods in between. That would be considered one circuit. Upon completion, you take a longer rest break, then repeat the circuit again as many times as you wish. When doing circuit training, you can build strength, endurance and coordination all in the same workout. You can also burn a significant amount of calories. The best circuit training exercises are ones that are done in good form and involve every muscle group in the body. You can use free weights and body weight to do them.
Pushups with Leg Raise
Pushups with alternating leg raises work your chest and core muscles. Lie on your stomach with your hands slightly wider than shoulder-width apart and your toes slightly wider than hip-width apart. Carefully push yourself up until your arms are extended. Once into this position, tighten your core, straighten your back and extend your right leg in the air behind you. Slowly lower yourself toward the floor until your chest is within a fist-width. Push back up, place your right foot down, raise your left leg and repeat for 12 to 15 reps.
Squat Press
Squat presses work your legs and shoulders simultaneously. Stand with your feet shoulder-width apart while holding dumbbells slightly above your shoulders with your palms facing forward. After bending down into a slight squat, stand up and push the weights straight above your head. Once your arms are just short of locking out, lower the weights, go back into a slight squat and repeat for 12 to 15 reps.
Dips
Dips are triceps exercises that can be done with two benches. Line the benches up parallel to each other and slightly wider apart than leg length. After placing your hands shoulder-width apart on one bench, place your heels up on the other bench. Your butt should be slightly in front of the bench and your fingers should be wrapped underneath at this point. Carefully lower yourself down by bending your elbows. Once your upper arms are parallel to the floor, push yourself up and repeat 12 to 15 times. When doing dips, keep your arms in tight against your sides.
Lunge with Curls
Lunges with curls work your legs and biceps simultaneously. Hold dumbbells at your sides, step forward with your right foot and lower your body down by bending your knees. Once your right thigh parallels the floor and your left knee is an inch above the floor, perform a bicep curl by lifting the weights up toward your chest. After holding for a second, lower the weights as you stand up and lunge forward with your left foot. Carefully lower yourself down and do another curl. Repeat lunging and curling for 12 to 15 reps total.
Slams
A slam is a core and upper body exercise that is done with a medicine ball. Stand with your feet shoulder-width apart and hold the ball straight above your head. In an explosive movement, throw the ball straight into the ground in front of you, pick it up off the bounce and repeat 12 to 15 times.
Alternating Supermans
Alternating supermans work your back and butt. Lie face down on the floor with your arms extended overhead and your legs straight. In a smooth motion, raise your right arm and left leg as high as possible. After holding for one second, lower them down and raise your opposite arm and leg. Continue to alternate back and forth until you've done 12 to 15 reps with each side.
Jack Knife Maneuvers
Jack knife maneuvers work your upper and lower abs simultaneously. Lie on your back with your arms extended overhead and your legs straight. In a controlled motion, lift your arms and legs and try to touch your hands to your toes. You should be seated on your butt at this point. After pausing for a second, lower yourself down and repeat for 12 to 15 reps.
Burpees
Burpees are full body exercises that are done with body weight. Stand with your feet shoulder-width apart and bend down into a deep squat, placing your hands on the floor. In a fast motion, kick your legs behind your body, land on your toes and do a pushup. Quickly snap your feet back to the starting point and jump in the air as high as possible. When doing this, reach up in the air with your hands. As soon as you land, go right into another burpee and repeat for a set of 12 to 15 reps.
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