In the first 2 weeks of the program, do the circuit twice. Move from exercise to exercise with no more than 30 seconds of rest in between. When you complete one circuit, rest for 1 to 2 minutes, then complete the second circuit.

After the first 2 weeks, when you've become comfortable doing two complete circuits during a workout, increase your workload to three circuits per workout. In every exercise, use a weight that you can handle comfortably for the number of repetitions noted. When that becomes too easy, increase the weight on each set by 10 percent or less.

Here's a sample schedule of how you might arrange your workouts.

MONDAY
Total-Body Strength Training Workout with Ab Emphasis. Complete one set of each ab exercise*, then complete the rest of the circuit twice.

2Exercise	Repetitions	Rest	Sets
Traditional Crunch	12-15		1
Bent-Leg Knee Raise	12-15		1
Oblique V-Up	10 each side		1
Bridge	1 or 2		1
Back Extensions	12-15		1
Squats	10-12	30 seconds	2
Bench Press	10	30 seconds	2
Pulldown	10	30 seconds	2
Military Press	10	30 seconds	2
Upright Row	10	30 seconds	2
Triceps Pushdown	10-12	30 seconds	2
Leg Extension	10-12	30 seconds	2
Biceps Curl	10	30 seconds	2
Leg Curl	10-12	30 seconds	2

TUESDAY (optional)
Light Cardiovascular Exercise Such as Walking (Try for 30 Minutes at a Brisk Pace)

WEDNESDAY
Total-Body Strength Training Workout with Ab Emphasis. Complete one set of each ab exercise*, then complete the rest of the circuit twice.

2Exercise	Repetitions	Rest	Sets
Standing Crunch	12-15		1
Pulse Up	12		1
Saxon Side Bend	6-10 each side		1
Side Bridge	1 or 2		1
Back Extensions	12-15		1
Squats	10-12	30 seconds	2
Bench Press	10	30 seconds	2
Pulldown	10	30 seconds	2
Military Press	10	30 seconds	2
Upright Row	10	30 seconds	2
Triceps Pushdown	10-12	30 seconds	2
Leg Extension	10-12	30 seconds	2
Biceps Curl	10	30 seconds	2
Leg Curl	10-12	30 seconds	2

 

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