circuit training

Trainer Valerie Waters created the following three fitness workouts using unique and challenging circuits. The workouts are each made up of combinations of the eight moves. Pick a plan, then follow the moves.

Plan 1: Sculpt and Tone in Two Weeks
Because you're doing it for only two weeks, you can push yourself super hard without fear of burning out or developing an overuse injury. Do the circuit up to three times, resting for one to two minutes between circuits.
Circuit A: Moves 1, 2, 3 (using a 5-pound dumbbell), 4, 5, 6, 7, 8

Plan 2: One-Month Slim-Down
Slightly less intense than the two-week version, this month long program will still stoke your metabolism and push you hard enough to get hot-body results. The focus is on making your workout a habit. Do the circuit three times, resting for one minute after each circuit.
Circuit B: Moves 3, 4, 5, 6, 8

Plan 3: Six-Week Shape-Up
In order to continue seeing results throughout this six week program, you need to switch things up to keep your body guessing and prevent boredom (and burnout). Do the circuit three or four times, resting for one minute (or less for a more-intense workout) after each circuit.
Circuit C (Weeks 1 to 3): Moves 2, 4 (no press), 5, 7
Circuit D (Weeks 4 to 6): Moves 1, 2, 3 (using an 8- or 10-pound dumbbell), 6, 8

Move 1

Shuffle with Reach

Begin in a squat position with your feet together, right arm extended behind you, left arm touching your right foot (A). Staying in a squat, lift your chest and bring your arms in front of you, elbows bent (B), then take five steps to the left. Bring your feet together, reaching your left hand behind you and your right hand down to your left foot (C). Reverse the movement to return to start. That's one rep. Do four.

Move 2

Squat to High Pull

Loop a resistance band around a low sturdy object and grab one handle with both hands. Hold the band at waist height, arms extended straight in front of you, and back away until there's no slack in the band. From that position, lower into a squat (A). As you stand, raise your arms overhead, keeping your arms straight and finishing with your elbows close to your ears (B). Lower back to the start position. That's one rep. Do 15.

Move 3

Single-Arm Chest Press with Rotation

Grab a dumbbell in your right hand and lie on your back on a stability ball, forming a straight line from your knees to your shoulders. Hold the dumbbell at chest height and rest your left hand on your hip (A). Straighten your right arm and press the dumbbell toward the ceiling and across your chest as you brace your abs and crunch up, lifting your shoulders off the ball (B). Return to start. That's one rep. Do 10 to 12, then repeat with your left arm.

move 4

Side Lunge to Shoulder Press

Stand with your feet hip-width apart and hold a dumbbell in your left hand (A). Take a big step to the right and lower your body into a lunge, keeping your left leg straight (B). As you push off your right leg to return to standing, curl the dumbbell toward your shoulder and press it above your head, finishing with your left arm straight and your elbow close to your ear (C). That's one rep. Do eight to 12, then switch sides.

move 5

Reverse Lunge with Row

Loop a resistance band around a sturdy object at chest height and grab the handles with both hands, palms facing each other. Extend your arms straight in front of you and back away until there's no slack. From that position, step back with your right foot and bend both knees to lower into a lunge (A). As you return to standing, quickly pull the handles toward your chest and squeeze your shoulder blades together (B). Return to start. That's one rep. Do 10, then repeat with the left leg.

move 6

Step with Rear Leg Lift

Stand with your feet hip-width apart, shoulders back, and arms at your sides. Step forward with your left foot, bending your left knee and shifting your weight onto your left foot (A). Straighten your knee and stand on your left leg, squeezing your glutes to lift your right leg as high behind you as you can without feeling it in your lower back, while bringing your arms straight overhead, elbows by your ears (B). That's one rep. Do 15, then switch legs and repeat.

move 7

Plank Sweep

Start in a pushup position, forming a straight line from shoulders to ankles. Bring your right knee toward your left elbow (A). From that position, sweep your knee across your body to the outside of your right elbow (B). Return to start. That's one rep. Repeat with the left knee, and continue alternating until you've done eight to 10 reps on each side.


move 8

Kayaker

Grab a body bar or broomstick with both hands and lie on your back on a stability ball. Extend your arms straight above you at chest height, brace your abs, and crunch up to lift your shoulders off the ball. Hold this position for all the reps. Keeping your arms straight, pull the left end of the bar to the left and allow your torso to rotate to the left (A). Bring the bar back across the middle and pull the right end to the right, rotating your torso to the right (B). That's one rep. Do 15.

Blast Your Body

Standing Leg Lift

Stand with your feet shoulder-width apart, arms at your sides. Lift your right knee as high as you can and swing your left arm forward until it's parallel to the floor (A). Return to start and repeat with your left knee and right arm (B). Continue alternating sides, completing as many reps as possible, for 1 minute.

Cardio Ski Hop

Start at the top of a pushup position (A). With your legs together, brace your abs and kick your legs to the right, bending them so your feet land just outside of your right shoulder (B). Hop back to start and immediately repeat on the left side (C). Continue hopping side to side for 1 minute.

Hand Tap

Start at the top of a pushup position. Keeping your abs braced and your arms straight, lift your left hand, put it down next to your right hand, then return to start (A). Repeat with the right hand and return to start (B). Continue going back and forth for 1 minute, keeping your body in a straight line.

Plie Plyometric Jump

Stand with your legs together, toes pointed out to form a V, and arms at your sides (A). Engage your abs and quickly jump up in the air, landing in the starting position. Repeat 20 times. Move your feet to wider than shoulder-width apart, knees and toes still turned out (B). Jump in the air, keeping your legs wide. Repeat 20 times. Alternate between the first and second positions for 20 more reps.

Summer Body Shape-Up

SUPERSET MOVES

Do Part 1: Superset Moves (6 exercises below) and Part 2: Fast Fat Burn Cardio workout three days a week for a tighter, toned body.

This routine minimizes rest time and maximizes calorie burn and toning. Do the 6 moves that follow in pairs (or supersets) without a break between exercises. Then rest 1 minute before performing the next pair. Start with 1 set of the recommended reps for each superset, adding a set each week until you're up to 3 sets, with a 1-minute break between sets if needed. Warm up with light activity such as marching in place for 5 minutes.

SUPERSET 1
Hands-Up Squat
Do: 15 reps

STAND with feet more than shoulder-width apart and fingers laced behind head.

A. Keeping elbows back, bend at hips and knees and lower until thighs are almost parallel to ground. Press back to standing.

B. Challenge yourself: From the down position, explode upward, jumping a few inches off ground, landing softly with knees slightly bent.













Single-Leg Bridge
Do: 12 reps per side


LIE with knees bent, feet flat, arms at sides. Extend right leg, keeping knees aligned. Tighten abs, contract left glute, and lift hips off ground so body forms a straight line from knees to shoulders. Slowly lower hips without touching ground.




















SUPERSET 2

Step-Up
Do: 15 reps per side


FACE a bench or high step (about 12 inches) with left foot on top, knee directly over ankle, foot flat. Press into left foot and lift body onto bench, tapping it with right toes. Keep abs tight and don't lean forward. Slowly lower to starting position.




















Stability Ball Leg Curl
Do: 12 reps


LIE with heels on stability ball. Contract abs and glutes and lift hips off ground so body forms a straight line. Bend knees and roll ball toward hips. Pause, then extend legs, keeping hips lifted the entire time.


Challenge yourself: do single-leg curls, keeping opposite leg raised up in the air.
















SUPERSET 3
Split Squat
Do: 8 reps per side


STAND 2 to 3 feet in front of a bench with top of left foot on bench. Keeping abs tight, bend right leg and lower until front thigh is parallel to ground. Keep front knee behind toes and don't lean forward. Press back to standing.

















Mountain Climber
Do: 10 reps per side, alternating legs


ASSUME a full push-up position. Pull right knee toward chest, keeping abs tight, and hips level. Extend right leg back to starting position and repeat with left leg.

The Best Stretches to Start Your Workout

"The best way to warm up is with dynamic stretching," says Nick Tumminello, owner of Performance University in Baltimore. This stretches a muscle at its full range of motion (a body-weight lunge is a great example).

Dynamic stretching increases flexibility, improves blood flow, and decreases your risk of injury and your recovery time. Translation: Your workout will feel easier, and you'll see faster results. This three-part dynamic warm-up from Tumminello gets your heart rate up, your muscles prepped, and your body seriously ready to turn heads.

1. Turn It On: Nervous System Activation (Moves 1-3)
Even if your brain is saying "Bring it!" your muscles aren't ready to work when you first hit the gym. Your central nervous system, which controls movement and activity, is basically in "power save" mode (blame it on a day at the desk or hours in front of the TV). So before you jump into a workout, your brain needs to signal your body that it's time for quick, explosive activity. These moves kick your nervous system into high gear by calling your coordination into action while raising your heart rate and body temperature. The result: Your muscles respond more effectively during your workout.









2. Up the Ante: Muscle Engagement (Moves 4-6)
Now that you've got your heart pumping, this phase will turn on weak and underutilized muscles: glutes, abdominals, hip flexors, and lower and upper back muscles. These "core muscles" are responsible for maintaining stability and control in your joints while you move. Forgetting to activate these muscles raises your risk of injury.

3. Push Further: Dynamic Mobility (Moves 7-9)
For the finale, you'll increase the range of motion at your joints, while improving the flexibility in your large muscle groups from head to toe. And that's a big deal: When your mobility is compromised by stiff muscles, you spend more energy during your workout fighting against your body's limitations, rather than burning calories.

Move 1

Jumping Jacks

Stand with your feet together and your hands at your sides (a). As you raise your arms above your head, jump up just enough to spread your feet wide (b). Without pausing, quickly reverse the movement. Continue for a total of 10 to 15 reps.


Move 2

Crossover Jumping Jacks

Stand with your feet more than hip-width apart and your arms straight out to your sides at shoulder level (a). Simultaneously cross your arms in front of your chest and jump up just enough to cross your right leg in front of your left (b). Without pausing, quickly reverse the motion and return to the starting position. Repeat, crossing your left leg in front of your right. Continue alternating feet for a total of 10 to 15 reps.

Move 3

Tight Core Rotations

Stand with your feet more than hip-width apart and your arms extended in front of you, palms together (a). Keeping your hips square and your core engaged, rotate your upper body to the right so your arms are in line with your right shoulder (b). That's one rep. Quickly reverse, twisting all the way to the left so your arms are in line with your left shoulder. Continue alternating as fast as you can for 30 to 40 reps.

Move 4

Bent-over Row with L-Raise

Bending at your hips, lower your torso until it's almost parallel to the floor, arms hanging from your shoulders (a). Raise your arms out to shoulder height, bending your elbows 90 degrees (b). Without moving your elbows, rotate your forearms up as far as you can (c). Reverse the motion to return to start. That's one rep. Do 12 to 14.

Bent-over Row with L-Raise

Move 5

Super Dog

Kneel and place your elbows on the floor, bent 90 degrees. Slide your left hand forward and stretch your right leg behind you until both are straight (a). Raise your left arm and right leg as high as you can, forming a straight line from your fingertips to your toes (b). Hold for two seconds, then return to start. That's one rep. Do 12 to 14 on each side.

Move 6

Slow-motion Mountain Climber

Start at the top of a pushup (a). Keeping your abs braced, pick up your right foot and slowly bring your knee toward your right shoulder (b). Hold for two seconds, then return to start. Alternate legs until you've done 12 to 14 reps (six or seven per leg).

move 7

Arm Crossover

Lie on your left side, with your right knee bent 90 degrees. Straighten both arms in front of you, palms facing each other (a). Keeping your left arm and both legs in position, rotate your torso to the right, until your right hand and upper back are flat on the floor (b). Hold for two seconds, then return to start. Do eight to 10 reps, then repeat on the other side.

Move 8

Yoga Plex

Start in downward dog, palms and heels flat on the floor, back straight (a). Slowly bring your right foot between your hands (b). Rotate your torso to the right as you reach your right arm toward the ceiling (c). Reverse back to start. Repeat on the other side. Continue alternating until you've done five or six on each side

Move 9

Side Lunge to Crossover Lunge Combo

Stand with your arms straight in front of you (a). Step right and lower into a side lunge (b). Bring your left leg behind your right, lowering your knee toward the floor (c). Push off your left foot to stand. Do six to eight reps, then repeat on the other side.