Short Circuit!

Here is an example of a typical circuit routine I perform while training. I try to do more of a circuit style workout while "shredding" or leaning out. It has been shown to be just as effective as a cardio workout, increasing heart rate while also toning and strengthening. It produces a higher level of EPOC (excessive post oxygen consumption) - just a fancy term for a higher level of caloric expenditure, or "burn" throughout the day. The key here is to limit rest period between exercises to typically less than 30 seconds. (Beginners remember to adjust weight, intensity and number of exercises according to individual level of fitness and try for no more than 45-60 second rest in between exercises.)

Warm up: 5-10 minutes/stretching

Jump rope for 1-2 minutes
Tuck jumps 8-10 rep
Dumb bell bicep curls, 1x15lbx10-12 rep
Dumb bell tricep kickbacks, 1x15lbx10-12 rep
Leg Extension: 1x90-100lbx10-12 rep
Standing Lat pulldown: 1x40x10-12 rep
Dumb bell calf raise: 1x15lbx15-20 rep
Cable chest fly: 1x30lbx10-12 rep
Seated row: 1x40x10-12 rep
Standing dumb bell frontal raise: 1x10lbx10-12 reps
Captain's Chair/Abs: 1x12 rep

Repeat circuit 2 more times

Abs:
Incline bench with 8-10lb medicine ball - 3 sets of 10-12 reps
Standing oblique twists with 8-10lb medicine ball - 3 sets of 10-12 reps

Cardio - intervals on treadmill for 5-10 minutes

Cool down/5 minutes

Static stretching

Done!