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Circuit Training


  1. Warm up/stretch (light jog in place or other warm-up).
  2. 60 seconds of jumping rope.
  3. Step-ups: Do on stair steps with a flat bench surface. One foot should be elevated on the step, while the second foot stays flat on the floor. After a slight push off from the lower leg, the top leg extends from a near right angle (shin and thigh) to an almost straight leg. Don't lock the knee. Return to the starting position and repeat for 15 reps on each leg.
  4. Stationary lunges: Extend one leg forward and one leg back, dropping the rear knee toward the floor and back up again. Repeat for 15 reps, then change legs.
  5. Push-ups: You can do the assisted kind (knees on floor) or the regular kind. Do as many as you can, aiming for a goal of 15.
  6. Rows: This can be done on a cable row machine at a gym, or at home using a Dynaband or other rubber tubing. Sit on the floor, feet extended, and wrap the Dynaband around your feet. Grab one end with each hand. Keep the lower back erect and bring hands and arms from an extended position back into the body. At the completion of the movement, the hands should be just below the chest and elbows just off the ribs. Do 15 rows. If you don't have rubber tubing like the Dynaband, you can do "bent over rows" with a dumbbell, 15 reps on each side.
  7. Crunches: Keep the knees bent, with feet on the floor and the lower back flat against the floor. Do 15 reps.



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