Circuit3

Fitness Circuit 3

Circuit 3 places still more emphasis on the legs, and adds in more flexibility/balance/foot dexterity segments. You'll spend more time working on one leg at a time. As with the previous circuits, it should take around 30 minutes to perform.

Click on any exercise to read details, notes, or alternatives.

Required apparati: skipping rope, stretch cord (resistance band), sturdy bench or chair; high bar optional

Exercise.....................................Duration or Repetitions....................Apparatus
Step-ups....................................3 minutes......................................step or low bench
Rear lunge walk, side arabesque....50 yards
One-legged squats......................10-15 per leg..................................stretch cord optional
Push-ups...................................10-15
Pull-ups or row...........................10-15.............................................high bar or stretch cord
Step-ups...................................2 minutes.......................................step or low bench
Side crossing steps.....................2x50 yards each direction
Overhead shoulder press.............10-15.............................................stretch cord
Triceps kickback.........................10-15.............................................stretch cord
Step-ups...................................2 minutes.......................................step or low bench
Fwd arabesque walk...................50 yards
Sit-ups, legs fall to side................10-16
Lying back extensions..................10-15
Step-ups....................................2 minutes.......................................step or low bench
Side crossing steps......................2x50 yards each direction
Calf or shin raises (alternate).........10-15.............................................step