For weeks now I have recommended you complete the workouts I have been giving in a circuit training format.  Circuit training means you combine many exercises together and move through the exercises with very little or no rest in between.  The goal is to keep your heart rate elevated while you are performing quality strength exercises.   I thought it would a good idea to touch base on some of the reasons why I think circuit training it a great way to execute your workouts. 

1.  Time efficiency!  Circuit training is time efficient for many reasons.  First of all, it allows you to get a lot of exercises done in a short amount of time.  There is no down time between exercises or sets.  You can cram a lot of volume into one hour.  It is also time efficient because in a circuit training workout you target the entire body.  This means that the following day you do not need to focus on strength.  Rather, you can devote more time to your cardiovascular and flexibility portions of your workout. 

2.  You can get a great strength workout and cardiovascular workout at the same time.  That is the primary goal behind circuit training.  If circuits are put together that are the right ability level for you and you are moving through them as intended, you heart rate will remain elevated throughout the workout.  This means you are working building strength and training your heart at the same time.  It also means you are burning more calories and who doesn't want that!

4.  Circuit training can be done anywhere.  Since I am such an advocate for at home training, I love the versatility of circuit training. You do so much with very little and when you combine exercises together as circuit training does.  Circuit training can also be done at parks, beaches, or anywhere else you want to explore.  

3.  Any type of person, whether a beginner, intermediate, or super athlete can benefit from strength training.  There are no limitations.  If you are new to exercise or you have been an athlete for years, circuits can be developed which will meet your needs.  And you can do circuits with other people.  Since there are so many great exercises, you can get together with friends or family and push each along.  The benefits of circuit training apply to all.  So get off the couch and give it a try!

It's time for workout #6.  We are sticking with a ball and free weights for one last time.  Here are the exercises for this workout:

1.  Ball Bench Press- 15 repetitions

2.  1 Arm, 1 Leg Row- 15 repetitions per side

3.  Single Leg Hamstring Curl- 15 repetitions per side

4.  Prone Shoulder Press- 15 repetitions

5.  Split Squat- 15 repetitions per side

Exercise Guidelines:

1.  Complete 2-3 sets of each exercise

2.  Move through the exercises in a circuit training format (one right after the other with no rest in between)

3.  Make sure you are breathing.  Exhale through the exertion (or the hardest part of the exercise)

4.  Control is important.  Use a 2:2 count to ensure you are not rushing through your exercises.  That means you should count 2 seconds on both the concentric and eccentric portion of the exercise.

5.  Have water readily available so you continue to hydrate during your workout.

6.  If you begin to feel faint, lightheaded, dizzy or nauseous, discontinue the workout and consult a physician.

7.  If you are new to exercise and are under the care of a physician for a condition that requires continual medical care, please consult your doctor prior to beginning this program. 

8.  HAVE FUN!!!