If you’re truly committed to getting in shape and improving upon your overall health and fitness in general, the efficiency of circuit training offers a quick and easy solution! Circuits improve overall body strength, including  strength of tendons and ligaments, and also helps with joint strength. Circuit training programs help to build strength, stamina, tone your muscles, improve your perception of your body, burn fat, and greatly improve aerobic and muscular endurance all at the same time!

Circuit training is my personal favorite method of training! It’s easy, fun, and can be done almost anywhere. Circuits can be developed for individuals trying to attain many different goals:  Those desiring to lose weight, those looking to achieve better athletic performances, and for injury prevention and rehabilitation. The quick  pace of circuit training and the fact that the workout is constantly changing  provides a different type of stimulus to your body and cuts down on the repetitiveness of normal fitness workouts.
Helpful Hints when Circuit Training:

Warm up!!  This should be at low to moderate intensity for 10-12 minutes. And don’t forget to stretch out the major muscle groups after warming up.
Do the circuit workouts2-3x per week.

Select 7-8 sessions for each circuit workout.

Arrange your exercises so that they alternate between muscle groups .
Perform 10-12 repetitions of each exercise, using a weight that is challenging yet allows you to perform each repetition with perfect form.

Cool down!!  8-10 minutes at the end of the workout.
Cardio/Fat-Burning Circuit:

This is a great circuit training routine that has cardio intervals between exercises. You’ll only need a minimum amount of equipment–  a pair of medium-weight dumb bells, one medicine ball, one  jump rope and a physio ball.  Rest as needed to with the goal of completing the circuit with little to no rest between exercises.

Cycle through this circuit 2-3 times!

Here we go!

Rope jumps - 50 reps

Medicine Ball Wood chops - 20 each direction

Dumb Bell squat and press - 20 reps

Hamstring Bridge / Rolls with physioball - 20 reps

Physioball pushups - as many reps as possible

Rope jumps - 50 reps

Dumb bell alternating bent over row - 20 reps each side

Medicine ball stationary lunges - 15 reps each leg

Medicine ball double crunch - 20 reps

Medicine ball mountain climbers - 20 reps

Medicine ball jumping jacks - 20 reps

Bench triceps dips - as many reps as possible
Hope You Enjoy!
Also, after a hard workout don’t forget to eat.  One of my favorite post workout snacks is a smoothie.  Here is a recipe for one that I make frequently:
1 banana (potassium)
1 cup of skim milk (calcium, protein)
20 – 30g of protein powder (any flavor)
1 tbsp raw cacao powder (antioxidant and magnesium)
1 tbsp raw honey (optional)
1 tbsp flaxseed (source of omega 3’s)
Mix in a blender and ENJOY!  Serves 1-2.

-Chloe