Next Level Circuit Training Workout

Hey everyone. Here is a great workout that I designed for a client and wanted to share it with you. Call or email me if you have any questions on how to do the exercises.

Tools: you will need are a pair of dumbells (8-15lbs), a workout bench or chair, a stop watch or timer, and an exercise mat (rug will be okay), and an exercise ball.

The exercise mode we will be using is the Tabata principle. This means that the exercise will be done with almost maximal effort for a short time with a small break in between exercises. This could also be called Circuit Training. You can choose to do different levels of intensity. The traditional Tabata is 10 seconds of work/ 20 seconds of rest with maximal effort. But you can do 20 seconds of work with 30 seconds of rest with 70-80% maximal effort or even 30 seconds of work to 30 sec of rest with 60-70% effort.
* if you do not have a way of timing, just do 20 repetitions of work, and take little time for rest until your next set

CIRCUIT #1:
1. Burpee on the floor
2. Dumbell Squat Press
3. Alternating Lunges

Circuit #2:
1. Exercise ball knee tucks
2. Push ups
3. On ball elbow tucks

Circuit #3:
1. Jumping Squats
2. Dips on bench
3. Dumbell Lateral/ Forward Raises

Circuit #4
1. Side to Side Lunges
2. T-Push-ups
3. Exercise Ball Hip Bridges

Circuit #5
1. Push ups with Alternating dumbell rows
2. Bench/chair Split Lunges
3. Leg Lifts with hands under butt

Good luck with the exercises!
Joseph Herrera
www.nextleveltrainer.com
Call me if you have any questions! allampt2002@yahoo.com or 714-612-4162.