15 minutes of running at med-high speed

  1. 100 jump rope
  2. 20 crunches (exercise ball)
  3. 20 step ups
  4. 5 burpees
  5. 20 second plank
    0nn. 10 bicep curl, above the head, behind the head
  6. 15 squats
  7. 10 dips.
  8. 15 minutes stationary bike
    REPEAT 1-8

Circuit -advanced
20 minutes of running at med-high speed

  1. 130 jump rope
  2. 35 crunches (exercise ball/medicine ball)
  3. 27 step ups
  4. 8 burpees
  5. 27 second plank
  6. 12 bicep curl, above the head, behind the head
  7. 17 squats
  8. 20 dips.
  9. 20 minutes stationary bike
    REPEAT 1-8
    10-20 minute sprints (sprint 30 sec walk 30 sec)
    My circuit: I started this circuit because I felt as though I had hit a wall with
    running and was getting bored with the treadmill. I had also been reading about
    the benefits of toning the upper body. I wanted to be an efficient runner and I
    have found that this circuit has contributed to my success. I do not have any
    educational background in physical fitness but I try to scope out reliable sourced
    articles on the internet and use them as educational tools when trying to add to
    my fitness routine.