Important to Keep in Mind in the Execution of all Workout Programs

A full circuit should be executed without pause, and repeated 3 times. Each circuit will be comprised of 6 exercises shared in 3 couples. Before beginning a circuit you should spend 5 minutes doing some cardiovascular exercise to warm up your muscles & at the end of workout remember to cool down and do some stretching.

The most important thing is to use a low weight for all of the exercises. The weight should be hard enough that you are exhausted after each circuit, while allowing you to complete the minimum repetitions of each exercise. These circuits will ensure you burn fat, tone your body & will make you feel better than you have ever felt in your life.

CIRCUIT # 1 - This circuit is designed to work your upper body targeting your chest. (Print out the circuit and take it to the gym!)

1. Begin on the stepper machine for one minute (with no incline or resistance).
    
2. Lie down on a chest press machine. While you are pressing with your chest keep your back flush against the back pad. Keep your abdominal muscles tight, shoulders down and chest up. With weights that are light enough to handle under control, push the weight out while focusing on bringing your elbows together. Stop coming down just before your elbow joints are straight up and reverse the motion back down to ninety degrees. Under control, lower the weight, stop when your elbow joints are in line with your shoulders and reverse the motion.  
    
3. Next, go back onto the stepper machine for 1 minute (no incline or resistance).
    
4. Head to the bench for the Dumbbell incline Chest press. Lie flat on an inclined (30°) bench on your back. Keep your abdominal muscles tight, shoulders down and chest up. Under control, push the weight up while focusing on bringing your elbows together. Stop just before your elbow joints are straight and reverse the motion down.
    
5. Now go to the stepper for the circuit’s final 1 minute.
    
6. Lastly, the Single Dumbbell Pull-Over. Lie on a bench, your head over the end, with your feet flat on the floor. Lower weights in a semicircular motion towards floor. Go as low as you can without pain. Go back up using the same path. Keep your elbows in.

Repeat the whole circuit 3 times.