Welcome to circuit training! This is our first workout of the program that uses a strength training workout to really tax the cardiovascular system; therefore, burning a lot of fat and getting us to that lean look that shows off the muscles we've been building. For today's circuit-style workout we are going to complete one set of each exercise back to back with only enough rest in between to transition to the next exercise. One time through all of the exercises is called a round. Complete 2-3 rounds with 2-3 minutes of rest at the end of each. Note: the reps are higher, so adjust the weights you use according to your capabilities. Also, remember our appropriate weight Rule of Thumb from the preparation tips we learned before the program started.

Optional: If you have a strength training goal to squat more weight or to continue growing your leg muscles, complete all of the squats before completing the rest of the exercises in a circuit. Instead of doing lighter weights for 15-20 reps, do squats for 5 sets of 5 reps, increasing the weight each set and allowing for ample rest (3-5 minutes) between sets.



15-20 reps in the circuit

OR 5 sets of 5 reps before starting the circuit with 3-5 minutes rest between sets

Leg Press
15-20 reps

Stiff-Legged Deadlift

15-20 reps



30-60 seconds

Walking Lunges
14-18 total steps

Calf Raises
20 reps

NOW rest 2-3 minutes and repeat for another round