Exercises are performed for 30 seconds, with 10 seconds of
transition time between bouts. Total time for the entire circuit workout is
approximately 7 minutes. The circuit can be repeated 2 to 3 times.
1.
Jumping jacks Total body
2.
Wall sit Lower body
3.
Push-up Upper body
4.
Abdominal crunch Core
5.
Step-up onto chair Total body
6.
Squat Lower body
7.
Triceps dip on chair Upper body
8.
Plank Core
9.
High knees/running in place Total body
10.
Lunge Lower body
11.
Push-up and rotation Upper body
12.
Side plank Core
Source:
HIGH-INTENSITY CIRCUIT TRAINING USING BODY
WEIGHT: Maximum Results With Minimal Investment
Klika, Brett C.S.C.S.,
B.S.; Jordan, Chris M.S., C.S.C.S., NSCA-CPT, ACSM HFS/APT
