The concept of this circuit is to elevate heart rate levels and maintain those levels throughout combinations of both Cardio & Resistance Exercise.


Begin workout with a good 5-10 min dynamic warm-up on cardio item choice (Bike/Treadmill/Stairmaster)


SQUATS- 3 sets of (8R- 5 sec rest -8R) *Follow each squat set with an intense 2 min interval on the bike... make the legs burn!!


DUMBELL CHEST PRESS- 3 sets of 10-12 R *Follow each set with a 1 1/2-2 min skipping segment to maintain elevated heart rate. This form of cardio adds a dimension of plyometric training... this is very good!!


Return to a different cardio piece from warm-up and Ride/Step/Run for 10 min at a quality pace (between 70-80% max).


PULLDOWN- i) Wide-Front Pulldown -8R rest 5 sec ii) Reverse Grip Pulldown -4R sets of 12R *Again, integrate a skipping segment for 1 min, followed by 25 crunches.


LUNGES-(dumbells or barbell)- 3 sets of 12R *Try to complete legs, incorporate either a stair master or bike interval for 3 min after each set.


PULLOVER- 2 sets of 15R *Use this compound movement to finish off chest and back workout *Follow sets with 25 crunches *Utilize the treadmill to complete this set for 5 min at a brisk walk or run.


This workout will bring out the best in you. Drink lots of water and be prepared to sweat. The key to this workout is continuous activity. If a machine is being used, implement crunches to fill in the time. Train Hard & Have Fun!!