Circuit work it!

I wish I could bring you all along for my favorite (and in my opinion the BEST) workout at Circuit Works circuit training gym. Each class includes circuit training, cardio and abs. In other words a full body workout in one hour.The instructors rotate the class through ten "stations" (mostly circuit training equipment) while alternating between the stationary bike and the treadmill.

The good news is that with a few pieces of equipment and a LOT of motivation you can get the same workout at home or at the gym. Choose ten exercises that work ten different muscles (this will be easy at the gym since the circuit training equipment includes diagrams.) If you're working out at home use the list below as a guide. After each exercise do 2 minutes of cardio (alternating between bike and treadmill.) If working out at home alternate between running in place with high knees, squat jumps, burpees* or mountain climbers**. At the end of the circuit spend 5-7 minutes working your abs (plank, bicycles, crunches on stability ball etc.)

Triceps:
Sit on the edge of a bench with your hands on the bench next to you. Lower yourself down until your butt is almost touching the ground. Come back up but hover rather than sitting. Do 10 reps.

- 2 mins cardio -

Shoulders:
This is a great move from Tone It Up. Start in the "downward dog" position. Lift one leg behind you and do 10 pushups. Switch legs and do 10 on the other side.


 - 2 mins cardio -

Biceps:
Good old fashioned bicep curls with dumbells. Ten on each side.

- 2 mins cardio -


Glutes: Start on bent knees with a stability ball under one arm. Extend the leg opposite the stability ball until it is straight and directly to your side. Lean onto the ball until you are at a 45 degree angle. Lift the outstretched leg 10 times. Switch sides and lift the other leg 10 times.


- 2 mins cardio -

Back:
This is a great Tone It Up move. Start in a plank position, holding dumbbells, with your shoulders directly over your wrists. Do a tricep pushup (elbows tucked into your sides) then return to the plank position and row one of your arms. 10 on each side.

- 2 mins cardio -

Hamstrings:
 Lie on the floor and bring your knees toward your chest. Place a stability ball under your heels, then lift your pelvis and extend your legs until almost straight. 20 reps. Or, 10 reverse lunges on each side.

- 2 mins cardio -

Quads:
Place stability ball on the wall behind your lower back and do 20 squats. Or 10 reverse lunges on each side.

 - 2 mins cardio -

Chest:
Twenty pushups on your knees. Or, lie on your back on a stability ball, knees bent, feet on the floor and do 20 chest presses with dumbbells.

- 2 mins cardio -

Internal Thighs:
Lie on one side with your head supported by your hand. Place your top foot on a stability ball at a 45 degree angle in front of you. Keeping your leg straight press down on the ball 20 times. Switch sides.

- 2 mins cardio -

Calves:
Place a set of dumbbells on the ground and step on each with the balls or your feet (heels resting on the ground.) Hinge at the waist until parallel to the ground and place your forearms on a flat surface. Lift your heels off the ground 20 times.

- 2 mins cardio -

5-7 minutes of abs and you're done! 

*Burpees - Begin in a squat position with hands on the floor in front of you. Kick your feet back to a pushup position. Immediately return your feet to the squat position. Leap up as high as possible from the squat position.

** Mountain climber - Begin in a plank position. Bring one knee toward your chest and place the ball of the foot beneath you in a deep runners lunge. Switch legs and complete as many as possible.