Equipment needed: dumbbells (light and heavy are best but a med. set is ok), step (used as a bench), mat and jumprope (you could do motions without rope if needed)

Directions: Go through each circuit and take a 60 sec. break to jog in place or around the room then grab water and get on to the next circuit. No rest between sets in the circuit.

CIRCUIT 1:

• Jumprope – 60 seconds
• Right arm dumbbell row – 30 seconds
• Jumprope – 60 seconds
• Left arm dumbbell row – 30 seconds
• Jumprope – 30 seconds
• Both arm rows – 30 seconds

CIRCUIT 2:

• Weighted jumping jacks (hold light weights in hands, do jumping jacks with legs and push weights over shoulders to a overhead press) – 60 seconds
• Pushups (knees or toes) – 30 seconds
• Weighted jacks – 60 seconds
• Pushups – 30 seconds
• Weighted jacks – 30 seconds
• Pushups – 30 seconds

CIRCUIT 3:

• Speed skater (start by jumping laterally to one side and stepping opposite foot behind the outside leg, you can touch the floor to make it harder or reach as close to the floor as you can. Immediately jump laterally to opposite side and repeat until time is up) – 60 seconds
• Bench tricep dips (right foot off floor) – 30 seconds
• Speed skater – 60 seconds
• Bench tricep dips (left foot off floor) – 30 seconds
• Speed skater – 30 seconds
• Bench tricep dips (both feet on floor) – 30 seconds

CIRCUIT 4:

• Shoot the basket – 60 seconds (step right foot back into lunge like stance and keep both knees bent. Jump up and reach up with both arms as if trying to “shoot a basketball”. Lunge down and jump up again repeating until time is up)
• Right arm bicep curl – 30 seconds (hold weight in right hand and bend left knee, foot off floor to balance)
• Shoot the basket – 60 seconds (left foot stepped back)
• Left arm bicep curl – 30 seconds (right foot off floor)
• Jump squats – 30 seconds (stand in wide stance and jump off floor and land again into squat…repeat until time is up)
• Both arms bicep curls – 30 seconds (both feet on floor)

CIRCUIT 5:

• Mountain climbers – 60 seconds (hands on floor or step; one foot in with knee bent and opposite leg straight with foot back. Jump and switch feet position and repeat until time is up. Keep butt down)
• Bicycle abs – 30 seconds
• Mountain climbers – 60 seconds
• Bicycle abs – 60 seconds
• Mountain climbers – 30 seconds
• Bicycle abs – 90 seconds

CIRCUIT 6:

• Rear lunge with front kick – 60 seconds (lunge right foot back and bend knees down into lunge then bring right knee up and kick forward with right heel. Repeat lunge and kicks until time is up)
• Side plank – 30 seconds (lie down on left elbow and foream and lift up hips and top arm in the air…hold until time is up.)
• Rear lunge with front kick – 60 seconds (left leg)
• Side plank – 30 seconds (right elbow down)
• Alternating rear lunges with front kicks – 90 seconds
• Front plank – 60 seconds (rest face down onto elbows and forearms and bring knees up to rest on toes. Hold belly in and bring hips down to shoulder level)

Great ideas from Turnstep

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