Page 74 - Muscle & Fitness (February 2020)

CIRCUIT TRAINING DAY 1

DIRECTIONS: Perform each workout (Day 1, 2, and 3) once per week. Rest a day between each workout. Exercises marked with a letter are done in sequence without
rest in between. Complete them and then rest a minute afterward, and repeat for the total number of prescribed sets. So you might do a set of A, then immediately a set of B
and then C before resting. Complete all the exercises in one group before moving on to the next.

1A FRONT SQUAT 1B BENTOVER 1C JUMP ROPE

DUMBBELL ROW
SETS: 4 REPS: 8 REST: 0 SEC. SETS: 4 REPS: 50 JUMPS REST: 60 SEC.

Grasp the bar with hands at SETS: 4 REPS: 8 REST: 0 SEC. Make sure the handles of the
shoulder width and raise your rope measure up to chest level.
elbows until your upper arms Hold a dumbbell in each hand Rotate the rope, using only
are parallel to the floor. Take the and bend your hips back until your wrists, and jump just high
bar out of the rack and let it rest your torso is about parallel to the enough to clear it, bouncing on
on your fingertips. Step back and floor. Keep your lower back in your toes.
set your feet at shoulder width its natural arch. Row the weights
with toes turned slightly out. to your sides with palms down,

Squat low, but don’t lose the squeezing your shoulder blades
arch in your lower back. together at the top.

Shot on location at Coast Fitness, Hawthorne, CA
7 2 M U S C L E & F I T N E S S / F E B R U A R Y 2 0 2 0