No Gym? No Problem!

Blast calories and sculpt muscles with this full-body circuit workout that can be done at home (or at the gym)!

Items Needed:

- 1 resistance tube
- 1 pair of 3 to 8 pound dumbbells
- 1 stability ball
- 1 jump rope

This full-body circuit workout will employ a number of combination movements that will use several muscle groups simultaneously. By doing this, your heart and body will work harder so you burn more calories during and after your workout!

Circuit Workout:

1) Jump Rope: 90 seconds

2) Dumbbell Fly w/ Hip Bridge Combo (targets: chest, butt, hamstrings)
- lie face up on the floor with knees bent, feet flat on floor
- hold a dumbbell in each hand with arms extended out to sides, palms up
- lift hips so the body forms a straight line from shoulders to knees
- bring extended arms up to make dumbbells meet directly above chest
- lower to start
- perform 15 repetitions

3) Weighted Swing (targets: shoulders, back, butt, legs)
- stand with feet slightly wider than shoulder width apart, toes slightly outward
- hold a single dumbbell in left hand in front of hips, palm facing in
- squat, keeping knees behind toes and swing dumbbell back between legs
- quickly stand up, swinging left arm up in front of you to shoulder level
- immediately return to squat position
- do 12 reps, then switch hands with dumbbell and repeat

4) Stability Ball Knees to Chest (targets: abs, lower back, shoulders)
- lie face down on ball with shins atop its center, palms on floor under shoulders
- extend arms straight so body forms a straight line from head to heels
- slowly roll ball under body by bending knees in toward chest
- pause, return to start, do 15 repetitions

5) Jump Rope: 90 seconds

6) Squat and Row (targets: biceps, back, abs, butt, legs)
- secure center of resistance tube in a door at waist height
- stand facing door with feet shoulder width apart
- hold a tube handle in each hand, arms extended, band is taut
- lower body into a squat bending knees 90 degrees
- drive elbows directly behind you to pull handles toward chest
- pause, return to start, do 15 repetitions
- do 15 repetitions

7) Punches (targets: triceps, chest, shoulders, abs)
- secure center of resistance tub in a door at chest height
- stand with back to door, tube handle in each hand, elbows bent, fists by shoulders
- stagger feet and keep hips square, then alternately punch left and right fists
- do 30 punches with each fist

8) Mountain Climber with Hands on Swiss Ball (targets: abs, hips, upper body)
- assume the push-up position with hands on a Swiss ball (instead of on floor)
- straighten arms and straighten back so that your body forms a straight line
- raise knee to chest, then return to start, alternate legs and repeat
- do 12 repetitions for each leg

Repeat this circuit 2 or 3 times with minimal rest between exercises!