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This is only one of many examples. Use your imagination and make a workout to suit your needs.

• The weights are moderate and the intensity is very low.
  
• You should perform 20 to 30 repetitions per exercise and the only rest between sets is the amount of time it takes you to get to the next exercise.
  
• Go through the circuit once or twice, so that you work about 20 minutes.
  
  
  1. 30 bicycle crunches
     
  2. 20 supermans (or sky divers)—hold each for 1 sec
     
  3. 25 jumping jacks
     
  4. 20 stiff leg deadlifts with dumbells (for your hamstrings)
     
  5. 20 seated alternating overhead dumbell presses
     
  6. 20 body-weight squats or box squats
     
  7. 20 push ups
     
  8. 25 reverse grip lat pulldowns
     
  9. 20 lunge walks (10 for each leg)
     
  10. 20 tricep pushdowns

If you need some assistance working out a circuit to suit your needs, make an appointment with one of our trainers.

Yours in health and fitness,
Joe Divosevic
Co-owner and Operator, MAC FITNESS