Intensify workouts with circuit exercises

This month's workout is all about intensity. We've put together a series of three circuits, with each circuit containing three exercises. You'll perform the circuit three times before moving on to the next. Pace yourself and focus on breathing — you'll need it to get through this workout.

Circuit 1

Jumping rope: 30 seconds. Begin by jumping rope with a rhythm that is comfortable for your skill level. The main focus is keeping the rope flowing and your body moving. Speed lunges: 30 seconds. Start off in a standing position with feet hip width apart while maintaining an upright posture. Step forward with one leg and lunge down, stopping when you have a 90-degree bend at both knees. Reverse your step back to the starting position and alternate to the other leg.Jump squats: 30 seconds. With feet shoulder width apart, squat down to a comfortable position while swinging your arms back. Stand up with force and swing your arms upward as you jump. Land softly on the way down as you regain your footing and repeat in a fast, but controlled manner. Recover for 90 seconds. Repeat two more times.Circuit 2Bent forward row: 30 seconds. With a slight knee bend and feet hip-width apart, fold forward at the waist with a dumbbell in each hand. Keep the natural curve in your low back and row the dumbbells back as you squeeze your shoulder blades together. Push press: 30 seconds. Hold two dumbbells at shoulder height with feet shoulder-width apart. Bend your knees as you push your hips down and back and tighten your core. As you stand upright, push the dumbbells overhead using power from your hips and legs. Squat thrusts: 30 seconds. Position your feet hip-width apart and hold a dumbbell in each hand at your sides. As you squat down, reach your arms out in front of you as you push your hips back. Stand back up quickly as you control your arms back to the starting position. Recover for 90 seconds. Repeat two more times.Circuit 3Plank ups: 30 seconds. Begin in a normal plank position. While keeping your body rigid, push yourself up until both arms are extended. You should now be at the top of a push-up position. Control back down to a plank position by reversing your movements. Transition from top to bottom as quickly and as controlled as possible.Prone DB rotation: 30 seconds. Take a push-up position with a dumbbell in each hand. Swing one arm out and upward toward the ceiling while maintaining a rigid body. Control back to your starting point and repeat on the other side.Seated medicine ball bounce: 30 seconds. Grab a medicine ball and take a seat on the floor with legs extended out in front of you. Keep your knees slightly bent and lean back until you feel your abs engage. With arms extended, rotate to one side and slam the ball down, quickly catching it and repeating on the other side. Continue to keep your abs tight as you bounce the ball from side to side.Recover for 90 seconds. Repeat two more times.Give this workout a try and see what high-intensity strength training can do for you. Get moving and get results! For a video of this workout, visit PushFitnessTraining.com/blog/#8226; Joshua Steckler and Mark Trapp are co-owners of Push Fitness, a personal training studio in Schaumburg specializing in weight loss, muscle toning and nutrition. Contact them at PushFitnessTraining.com. 309648Jump squat step 2 646396Prone DB rotation step 1 517514Prone DB rotation step 2 339643Squat thrust step 1 426573Squat thrust step 2