Circuit Sets
this routine is used to increase muscle tone, cardiac fitness, and assist in fat loss

-decide on an aerobic exercise ... bike, treadmill, stair stepper etc...

Begin by doing 3:00 minutes on the equipment you have chosen ... choose a level that gets your heart rate pumping (about 110 -120bpm) Follow the 3 min with 3 or more exercises for working a particular body part/muscle group. Each exercise should be done for 20-30 reps ... weight in the medium range.
Once you complete the circuit one time increase the aerobic time by one minute ... you can do the same 3 exercises or choose 3 different ones (same body part/muscle group) Finally for the 3rd and last circuit add 5:00 minutes to the aerobic time and repeat the 3 exercises (or choose different ones) .... if you choose different exercises on the 3rd circuit you must use all the exercises from the 1st and 2nd circuits as well in the final circuit.

1. 3:00 min on aerobic equipment of choice
2. 30 reps chest press (bench press machine or free weights)
3. 30 reps push ups (military style) or lying across a bench
4. 30 reps incline of flat bench flys
5. 20 reps tricep push downs
6. 20 reps tricep kick backs

. after completing first circuit take 2-3 min break
. add 1:00 min to aerobic exercise
. repeat two more time for a total of 3 circuits
. remember you can do different exercises for next circuit