Get the best of both worlds with this cardio and weightlifting mashup.

Mixing up bouts of cardio with core and resistance exercises is a three-for-the-price-of-one program that targets overall muscle and aerobic conditioning. The cardio-training portion requires large muscle groups to churn through calories. The resistance training not only builds muscle and strength, but it also helps boost the “afterburn” effect (the number of calories you burn post-training) from the workout.

You’ll target the upper and lower body, as well as the all-important core, your center of mass and gravity. The first circuit includes single-joint movements, which encourage blood flow to the muscles and prepare the body for more demanding multijoint movements in later circuits. And by progressing from smaller body-part exercises to larger-muscle movements, you’ll steadily increase your heart rate.

Be prepared for a tough mental challenge. With the endurance factor involved in a circuit workout, it takes a certain amount of bravery to step up. This kind of endurance is very mentally taxing.

This workout should be performed three days a week, and because it’s rigorous you should only perform it for about four weeks. Also, circuit training causes higher cardiovascular stress than traditional lifting, so it’s advisable to get your doctor’s clearance before embarking.


Circuit Training Tips
Perform each of the three circuits consecutively. For your first time, cycle through all three circuits just once. As you progress, you can cycle through twice. Vary your intensity by including easier bouts of 65% of your maximum heart rate (MHR = 220 minus your age) as well as harder days (75% MHR). Advanced athletes can include short bouts at 85% MHR. A heart rate monitor (starting around $50) can help gauge this. Intensity may also be manipulated by increasing weight loads or adding ankle weights to leg exercises. Here are a few more points to remember:

► For cardio, use any machine you prefer, or run or power walk outdoors.

► Use the first circuit as a warm-up.

► Take minimal rest between exercises, but if you feel your form suffering, slow down the cardio or use less weight.

► Very important: During exercises, engage your core by lifting your pelvis up and pulling your belly in. Think of keeping the spine straight, your shoulders low and your neck long (by tucking in the chin slightly).

► Don’t hold your breath. Instead focus on keeping a consistent breathing rate and rhythm to stay in your targeted training zone.
 

Super Circuit: The Exercises

Lateral raise Grasp a dumbbell in each hand and stand with your feet hip-width apart, bending slightly from the waist. With a palms-in grip, raise your arms to the sides until your elbows are about shoulder height, keeping a slight bend in the elbows. Return to starting position.

Front raise Stand holding dumbbells by your sides, with a palms-in grip and feet hip-width apart. Keeping your arms straight, raise your hands to slightly above shoulder height. Return to starting position.

Bent-elbow horizontal external rotation Grasp a light dumbbell in each hand and stand with your feet hip-width apart. Position your upper arms straight out to the sides, parallel to the ground, forming a “T” with your upper torso, while your forearms are perpendicular to the floor with your palms facing forward (think “surrender” pose). Keeping your upper arms in place, rotate the forearms down until parallel to floor. Return to starting position.

Side-lying leg raise With your legs straight and together, lie on your right side with the right hand supporting your head. Lift your left leg to about 30 degrees, keeping the left foot flexed and leading with your heel. Lower and repeat for repetitions, then repeat on your left side.

Hip raise Lying on your back with your knees bent and heels flat on the floor, press through your heels and raise your hips to feel a squeeze in your glutes. Push your elbows into the floor for support. Return to starting position.

Abdominal crunch Begin in a standard crunch position, then draw in the abdominals. Slightly tilt your pelvis underneath you, and press your heels into the ground, so that your glutes are contracted. With your hands behind your head, curl the rib cage toward your pelvis. Return to starting position.

Push-up Lie face down with your hands slightly wider than shoulder width. Extend arms to push off the ground while keeping your body straight. Lower to starting position.

Bent-over one-arm dumbbell row Grasp a dumbbell in your right hand and step out with your left foot, bending your upper torso from the waist to about 45 degrees. Starting with your right arm extended straight down, pull the dumbbell to your side until your upper arm is parallel with the ground. Keep your left hand on your left thigh for support. Repeat for repetitions then repeat with the left arm.

Split squat Step forward with the front foot flat on the ground and the rear foot on the ball. Lower yourself into the standard lunge position. Use both legs to rise to starting position, pressing through the heel on your front foot and through your second toe on the back foot.

Heel walk Place your hands on your hips and walk on just your heels, with your toes pointed up.

Right arm, left leg reach Starting on all fours, reach straight out with your right arm, and reach your left leg straight back. Your arm and leg should be elevated and parallel to the ground. Hold briefly, then return to starting position. Repeat for appropriate number of reps, then repeat with your left arm and right leg.

Cat stretch Kneeling on all fours with your hands shoulder-width apart and spine and pelvis in neutral position, flex your spine toward the ceiling, letting your head drop and tucking your tailbone under. Return to starting position.

Bicycle crunch Lying on your back with your hands behind your head, lift your legs slightly off the floor. Next, bring your right knee and left elbow toward the center of your body, trying to touch them together. Return to starting position and repeat with the left knee and right elbow.

One-leg alternating hammer curl Holding a dumbbell in each hand, stand on one leg. Flex your right elbow, bringing the right hand toward your right shoulder. Lower and repeat with your left arm.

Triceps kick-back Grasp a dumbbell in each hand, bend at the hips and slightly flex your knees. Start with your elbows bent to 90 degrees, your upper arms next to your torso, and your forearms hanging down. Simultaneously straighten both arms behind you until parallel to the floor, or alternate straightening the left and right arms. Return to starting position.

Body-weight squat with reach for ceiling Stand with your feet shoulder-width apart and toes straight. As you squat down, imagine you’re picking up a box about a foot off the ground, placing hands on either side of the box. As you ascend, pressing through your heels, raise the imaginary box by reaching your arms straight above your head, keeping your midsection tight. Return to starting position.

Dead bug Lie on your back with your knees bent to about 90 degrees and feet in the air. Reach your arms straight above you, perpendicular to the floor with your palms facing in. Slowly lower the right arm straight behind you, touching your thumb on the floor. At the same time, extend the left leg straight out, with heel slightly off the ground. Return to starting position, and repeat for repetitions. Then repeat with left arm/right leg (can also perform with right arm/right leg, left arm/left leg).

One-leg hip raise Lie on your back with your left knee bent and the right leg straight and raised in the air. Press down through the grounded heel and your elbows, raising the hips to feel a squeeze in your glutes. Lower and repeat for repetitions, then repeat on your left side.

Hip flexor stretch Kneel on one knee, with the other leg forward and foot flat on the ground. Keeping your upper torso straight, press your hips forward while contracting the glutes. Repeat on opposite knee.