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Circuit Training


  • 60-second rope skip.
  • Body squats: To target upper thighs and glutes, place your feet shoulder-width apart and rest your hands on your hips. Lower your body until your thighs are parallel to the floor. Return to an upright position and do 20 reps.
  • Step lunges: Take a long step forward, lowering the back knee toward the floor. The front knee should be directly over the ankle in the lunge position, not extended past the toe; an over- extended position stresses the knee. Push back and return to the standing position. Now repeat, same leg, for 10 reps. Then do the other leg.
  • Overhead dumbbell press: Stand with feet shoulder-width apart, arms outstretched and elbows bent at shoulder height. Press the dumbbells up toward the ceiling and slightly in toward each other, until your arms are extended upward. Return to starting position and do 12-15 reps.
  • Seated dumbbell curl: Sit on a bench with your elbows at your sides and your palms up. Lower the dumbbell toward the floor, then lift it three quarters of the way to your shoulders. Return to start and do 15 reps.
  • Tricep dips: Sit on the edge of a bench or step with your hands on the edge of the bench, fingers facing forward. Shift your body so that you are in a seated position in front of, but not on, the bench. Lower your butt toward the floor by bending your arms and then raise yourself back up by straightening them. Don't let your shoulders go beneath your elbows when you go down, and keep your back perpendicular to the floor. The closer you bring your feet in, the easier it is; extending your legs makes it harder.

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