from the x-weighted website

Paul Plakas’ Sample
Circuit Workout
Circuit training is great for fat loss, muscle building and heart-lung fitness. We have listed a
sample circuit below to get you started. Complete the number of minutes or repetitions (reps) specified for each exercise.
Sample Circuit Training course
1 to 2 minutes skipping rope
15 to 20 reps of squats
15 to 20 reps of push-ups
1 to 2 minutes of jumping jacks
15 to 20 reps of lunges
15 to 20 reps of dumbbell rows
1 to 2 minutes of step-ups
30 to 60 seconds in plank position
15 to 20 reps of dumbbell shoulder presses
1 to 2 minutes of skipping
30 to 60 seconds of side plank position
15 to 20 reps of tricep bench dips
1 to 2 minutes of jumping jacks
15 to 20 reps of standing dumbbell bicep curls
15 reps per side of a dumbbell wood chop
1 to 2 minutes of step-ups
*If you are unsure of how to do an exercise, please consult a fitness professional at your local fitness centre.