Circuit-Training Workout

Circuit training is an exercise technique that alternates between strength training and aerobic activity in one workout session. Studies have shown that circuit training is an excellent way to increase cardiovascular health and muscle strength, as well as stave off boredom.

 

Chest Press

"Circuit training can keep motivation levels high due to the variety of motion," says Shannon Griffiths, president and chief executive of Sunshine Fitness Resources in Boulder, Colorado. "It's also convenient and quick -- a benefit for those who can't seem to find the time to work out."
Go through this routine twice and you'll spend about 30 minutes exercising your heart, lungs, and muscles. If a 30-minute workout seems too challenging, start with 15 minutes.
Chest Press
a. With the ball under your mid- to upper back, hold the weights above your chest.
b. Slowly lower until your elbows are flexed at 90 degrees to your side, then raise again

Ball Squat

a. Place an exercise ball between your lower back and a wall.
b. Slowly lower yourself until knees are bent, as if sitting. Slowly rise again.

Seated Bicep Curls

a. Sitting on the ball, hold weights with elbows close to your body.
b. Raise the weights to shoulders, then lower again.