The primary reason for circuit training is to build lean muscle while also burning calories. This gives you more bang for your buck during your workouts and progresses you toward your goals at a faster pace. When doing a circuit training workout routine, involve as much movement as possible with every exercise and target all of your major muscle groups. Utilize the weight of your body and several fitness tools to do this.
Step 1
Perform push-ups with single leg raises. Lie on your stomach with your hands slightly wider than shoulder-width apart, legs fully extended behind you and feet together on the floor. Push yourself up, fully extend your arms and tighten your core to form a straight line from your shoulders to your heels. Raise your right leg in the air, lower your chest to the floor and push yourself back up. Place your right foot back down, raise your left leg and do another push-up. Alternate lifting each leg with each push-up. Do 10 to 12 push-ups total. Extend your leg out to the side to increase the challenge.
Step 2
Stand with your feet shoulder-width apart to do slams with a medicine ball. Hold the ball straight above your head and lift up onto your tip toes. Throw the ball into the floor forcefully as you bend your ankles, knees and hips. Grab the ball off the bounce and repeat for 12 to 15 repetitions.
Step 3
Hop across the room. Stand with your feet shoulder-width apart and your arms at your sides. Lower yourself into a squat and move your arms behind your body. Swing your arms forward quickly as you leap in the air as high as possible. Reach your arms high in the air when you do this and jump as far forward as possible. Land softly on the balls of your feet and repeat for 10 to 12 jumps.
Step 4
Execute a set of burpees. Stand with your feet together, lower yourself into a deep squat and place your hands on the floor in front of your toes. Jump your feet backward and do a push-up as soon as you toes touch the ground. Snap your legs back to the starting position, jump in the air forcefully and reach for the sky with your hands. Land softly and repeat 10 times.
Step 5
Position your feet in a wide stance to do sumo twists. Turn your toes out slightly, clasp your hands and hold your arms in front of your chest as if you were hugging someone. Lower yourself into a squat, lift yourself up and twist your torso to your right side while lifting your right knee in front of your body. Hold for a second, lower yourself back to the starting point and repeat. Do 12 to 15 reps then switch sides, or simply alternate back and forth.
Step 6
Align your body on a stability ball to do abdominal pull-ins. Place your hands shoulder-width apart on the floor and place your lower shins on the ball. Keep your back straight and hips lifted as you roll the ball toward your head and tuck your knees into your chest. Squeeze your abs forcefully, extend your legs back out and repeat 15 to 20 times.
Step 7
Kneel in an all fours position to do alternating bird dogs. Position your hands directly under your shoulders and your knees directly under your hips. Extend your right arm in front of your body while extending your left leg straight behind your body. Hold for a second, lower your arm and leg and repeat with your other side. Alternate back and forth in a steady, but controlled motion for 12 to 15 reps on each side.
Step 8
Walk across the floor on your hands and feet to finish your circuit. Start in a prone position where your belly is facing the floor. Walk yourself all the way across the room on your hands and feet. This is called a bear crawl. Reverse your body position so your hands and feet are still on the floor but your belly is facing up. Walk back to your starting point. This is called a crab walk. Down and back is one set.
Tips and Warnings
- Do all of these exercises in a row and take 30- to 45-second rest breaks in between each. Repeat the circuit three or four times depending on how much energy you have. Work out three days a week on alternating days.
Things You'll Need
- Medicine ball
- Stability ball
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