Full-Body Circuit Workout From Equinox Trainer

Torch Calories and Tone With This Circuit Workout

---

Updated 05/14/12 2:45 AM · Posted 05/14/12 2:40 AM 
by Susi May · 0 Comments

Fitness · Circuit Training · Equinox Gym · Strength Training · workouts

 

What's not to love about circuit training? Combining heart-pumping elements of cardio with strength-training moves means you torch calories while toning muscles. It's just so efficient.

Here's a fun yet challenging circuit workout I did recently with my Equinox trainer Lauren. The workout has you performing each exercise for a minute, which means you need to keep a stopwatch handy, but you have the luxury of not needing to count.
Get the details of this circuit after the break.
Instructions: Work through the first circuit three times and rest for one to two minutes between each round. Rest and stretch for three minutes, then begin the second circuit, for a total of three times. Try to complete this workout in 45 minutes or less.
For this workout you will need: an exercise ball, a five-kilogram (around 10-pound) medicine ball, and 10-pound dumbbells.
Circuit One

Exercise	Reps	Equipment	Notes
Alternating backward lunge holding medicine ball overhead Works: glutes, core, shoulders	60 seconds	Five-kilogram medicine ball	Holding weight above your head forces your core to work harder.
Chest press on exercise ball Works: chest, core, glutes	60 seconds	Exercise ball, 10-pound dumbbells	Make sure your neck and head are supported by the exercise ball; keep pressing your pelvis toward the ceiling by squeezing your glutes.
Triceps press on exercise ball Works: triceps, core, glutes	60 seconds	Exercise ball, 10-pound weights	Make sure your neck and head are supported by the exercise ball; keep pressing your pelvis toward the ceiling by squeezing your glutes.
Circling elbow plank on exercise ball Works: abs, back, shoulders	Circle 30 seconds in each direction	Exercise ball	Keep your abs pulled to the spine and your pelvis in line with the torso as you circle the exercise ball with your elbows.
Woodchopper with medicine ball Works: obliques, back, legs	30 seconds each side	Five-kilogram medicine ball	Focus on rotating through your waist; move quickly in this exercise to keep heart rate up, but control the momentum.

Circuit Two

Exercise	Reps	Equipment	Notes
Burpees Works: increase heart rate, full-body move	60 seconds	body weight exercise	Do a full version of the burpee with the push-up in the plank position, and a jump as you return to standing.
Hamstring curl with exercise ball Works: hamstrings, glutes, core	60 seconds	Exercise ball	Keep your pelvis high and bend and straighten your knees.
Seated Russian twist Works: obliques, deep abs, core	60 seconds	Five-kilogram medicine ball	Keep your back straight as you twist; to increase the difficulty, lift your feet a few inches off the floor.
Curtsy lunge with medicine ball Works: glutes, thighs, arms,	60 seconds	Five-kilogram medicine ball	Hold the medicine ball at your chest as you alternate sides with every rep.
Side elbow plank Works: core, obliques, inner thighs, shoulders	30 seconds each side	Body weight exercise	Activate the bottom inner thigh muscle to keep the pelvis from sagging.

As with all our workouts, feel free go heavier or lighter with the weight recommendations and use what works for you.

Source: Thinkstock