Circuit Power

Circuit training workout stations for complete full-body cardio, muscular endurance, and core circuit.
Complete each station for 1 minute, and do as many reps of the set exercise as possible. 
 
Warm Up:
Ankle circles, Torso twists, hip openers, leg kicks, striders, step-back heel planters, shoulder circles, and chest extensions.
10 reps
x 2 
 
Main Workout Circuit 

20 sprints on spot/4 squats 
5 press-ups/10 high knee pulldowns 
5 Squatthrust/8 Elbow to knee crunch 
3 Burpee/10 Spotty Dog 
4 crab-position toe taps; 6-speed skaters 
6 Lunge/20 Mountain Climber

 
Four rounds of the circuit complete the main workout. 
 
Core 
Plank ups and downs, 1 minute
Alternate Limb Lifts: 1 min
Long arm/leg crunch, 1 minute
30 sec. Children pose and stretch
x 3 
 
Cool Down/Recovery
Static stretch recovery:
Standing hamstring, standing calf, standing chest, standing back, shoulder stretching, standing quad, standing lat reach
x 3 
Each flow through the trainer takes approximately 15 seconds.