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30-Minute Circuit Workout From Equinox Trainer

Burn It Up: 30-Minute Circuit Workout From Equinox

Circuit training is one of my favorite ways to get my sweat on. You torch calories by getting your heart rate up while building muscle with strength training — a win-win workout. My Equinox trainer, Lauren, likes 'em too. Recently she put me through the paces of the following circuit workout, and I just had to share the fun. Get ready to sweat!

There are three circuits of four exercises each. Do 15 reps of each exercise, and keep rolling through the four exercises for 10 minutes. Between each circuit, rest (stretch and hydrate) for one to two minutes. To warm up, run on a treadmill for five minutes. This workout uses 12 kg. kettlebells and a variety of dumbbell weights. As always, work with a weight that is appropriate for your strength level.

Circuit One
Exercise Reps Equipment Notes
Jump squat 15 Body weight move
Squat thrust deadlift 15 12 kg. kettlebells Place hands on kettlebells to jump back into plank; come to standing lifting kettlebells.
Single-arm kettlebell swings 15
each arm
12 kg. kettlebell Really pop your hips to get that kettlebell up!
Plank with reverse row 15
each arm
10-15 pound dumbbells



Keep reading! There are two more circuits after the break.

Circuit Two
Exercise Reps Equipment Notes
Lunge with biceps curl 15 alternating
legs
15 pound
dumbbells
Mountain climbers 45 seconds Body weight exercise
Bridge with exercise ball 15 Exercise ball Place soles of feet on the top of exercise ball, then lift pelvis up and control it down.
Forearm plank on exercise ball 45 seconds Exercise ball Place forearms on top of exercise ball, and hold as still as possible.


Circuit Three
Exercise Reps Equipment Notes
Romanian deadlifts 15 15-20 pound dumbbells Keep knees soft and low back neutral — no rounding.
Pull-ups 15 Use machine If you have no access to an assisted pull-up machine, substitute push-ups.
Overhead press
15
10-15 pound dumbbells Think of this as an ab exercise to stabilize through your torso as you lift weight overhead.
Jump rope 60 seconds jump rope If you have no rope, jump in place and fake it.
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