Intensity: Perform 1 sets of 8 – 15 reps

Weight: pick 12, 15 or 18 lb body bar

2 seconds to lift weight and 4 seconds to lower.

Perform Exercises in a circuit fashion resting only 30 seconds between sets.

Circuit Training: After perform all exercises in a row with 30 seconds rest in between you can perform the circuit again.

Number of Circuits: 1-3 circuits depending on level of fitness. (Beginners start with 1 circuit)

Times per week: 2 to 3.

Exercises:

• Chest Press: Performed on bench or aerobic step (steps in closet of aerobics room)
• Military Press: Performed standing
• Lunges: Bar across shoulders behind neck
• Squats: Bar across shoulder
• Bicep Curl: Standing
• Overhead Tricep Extension: Standing
• Upright Row: Standing
• Step–ups: Step up on step with bar across shoulders, alternate legs