Circuit Training

Total Body Workout:

Strength Workout Dilemma: You are all at different levels and have different limitations, so I will put the muscle groups to work on and the general term, but fit that to YOU. If you have a hurt shoulder, or are new to this, don't hurt yourself. If you need pictures or different ideas on how to mix these exercises up, click on the STRENGTH label underneath this post, and it has ideas and pictures of most of these exercises.

Beginners: Do 20 repetitions for each exercise, light weight. Don't repeat each segment. Rest for 1 minute after each segment (1-3) and as needed in between each exercise.

Intermediate-Advanced: Do each segment (1-3) 2x. Do 15 repetitions and make sure the weight is heavy enough to feel almost impossible to finish the last rep at 15. Rest 30 seconds after each segment, NOT EXERCISE.

1. Legs- Squat with ball against the wall, or Jump Squats, or Squat with weights
   
2. Back- Row (Add squat for advanced)
   
3. Chest- Pushups, or chest presses

1. Legs- Lunges (walking, switch legs in place, or stagnant one leg at a time
2. Back- Lat Pull Down or Pull Ups
3. Chest- Chest Flys
   

1. Legs- Hamstring Curl
   
2. Core- Plank
   
3. Shoulders- Step up on box, balance on one leg, and Shoulder press

1. Biceps Curl on one leg
   
2. Triceps Extension with rope, or free weights overhead
   
3. Sit up with one leg in air