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Dumbbell shoulder presses

Back extensions

Pull-ups

Single-leg squats

Push-ups

Hanging abs

Tricep dips

Leg raises

One-arm dumbbell rows

Lunges

Dumbbell chest presses

Obliques curls

Upright rows

Standing calf raises

Shrugs

Squats

Punches

Putting the Stations Together into a Circuit ............................................

After your stations are set up and you’ve determined an order to follow,

follow these circuit-training steps:

1. For your warm-up, either outside or on indoor equipment, run, walk,
   cycle, swim, or do any other cardiovascular activity for 5 to 20 min-
   utes, depending on how much you’re currently working out each day,
   and how long you want your overall workout to be.


2. When you get back, immediatelybegin your circuit-training workout.
   You can stop for a quick drink of water, if you absolutely need it. But
   don’t walk around or chit-chat with neighbors or anything like that. Do
   your warm-up, and then go right to the first station, where you want to
   ease into your first few strength exercises by using slow, methodical
   movements.

Chapter 15: Circuit Training for Fitness and Fun 247