When you're in a rush or you have limited time to hit the gym, circuit training is a great tool.
In circuit training, resistance and aerobic training are combined into one workout to increase heart rate and keep it at a training level for the duration of the exercise session. The results are improved cardiovascular and muscular endurance along with functional strength and fat loss.
Designed by Mike Strevel, C.P.T., this three-circuit workout is one of the Shredded classes he teaches at DavidBartonGym in New York. Power through this full-body workout to build muscle and burn fat in just 45 minutes.
Circuit 1: Barbell
Do 10-12 reps of each exercise and then move to next exercise without rest. Complete four rounds. "Active rest" is two minutes of jumping jacks. After active rest, start next circuit.
With the barbell placed on your back bend at the knees and hips until your thighs are parallel to the floor then return to the top and repeat.
2. Overhead Press
While holding barbell at chest height, press the bar overhead until in a fully locked out position, return to the chest and repeat.
3. Romanian Deadlift
While holding barbell at hip height, soften the knees and push the hips back until the bar passes the knee slightly then return hip and repeat
4. Bent-Over Row
While holding the barbell soften knees push the hips back and position the torso to become almost parallel to the ground. Lock this position and then begin to pull the barbell into the hip. Return to start and repeat.
Circuit 2: Dumbbells and Stepper
Do 20 reps each exercise and do four rounds. Active rest is two minutes of jumping jacks. After active rest, start next circuit.
1. Reverse Lunge with Dumbbell Static Hold
Hold two dumbbells at chest height keeping elbows tucked close into abs for the duration of the movement. Step back and bend at knee until 90 degrees and back knee sits about an inch off the floor. Alternate legs. Do 20 reps each leg.
Jump laterally with both knees high over a stepper that is placed vertically on the ground. Jump laterally in the other direction. Repeat.
3. Sucker Punches (up-and-overs with a low jab)
Keeping your body low to the ground jump laterally over the stepper and throw a jab when you land. Alternate jab hands each side.
4. Decline Pushups
Use the risers to add height to the stepper and increase the difficulty of the pushup. Place toes on inclined stepper and do pushups.
Circuit 3: Bodyweight Workout
Do 1 minute of each exercise except for the kickbox which is 20 reps each side. Complete four rounds.
1. Alternating Touch Jump
While standing, start with left hand on the floor and in a squatted position. Jump up bringing feet and hands in together. Then jump back out to a squat position touching right hand to the floor. Repeat.
2. Boxer's Crunch
Lie on your back with entire body flat. Reach fists all the way back. Then, forcefully bring elbows towards abs. Hands will be guarding your face at the top of the movement. Once you've sat up completely, throw two quick jabs and then return to the ground, reaching fists back to start position.
Stand with feet shoulder width apart, left foot slighty wider than right. Cup your hands together and reach out diagonally up to your right. With body fully extended, twist at the torso and squeeze abs hard, bringing the hands and knee from left leg together. Do 20 on left side then 20 on right.
4. Breathing Training
Lie on your back with your entire body flat. With hands behind your head, open up your chest and abs by taking a big breath in. Then, breathe out completely, clearing all the air out of your body and squeezing your abs as hard as possible.
5. Speed Skaters
While standing, place your right hand in front of your left foot and your right foot behind your left foot. This position should resemble a speed skater's crouch. From this position, jump laterally to your right landing in the exact opposite position as your start.