To perform a 12-minute CircuFit™ Workout, you need to warm up for 6 to 12 minutes and cool down for 5 to 10 minutes, which means that the total time of your workout will be 30 minutes.

12 minutes warming up + 12 minutes  CircuFit™ Work out + 6 minutes cooling down = 30 minutes

Super Set Slim Down

Warmu Up: Slowly perform two sets of four repetitions of each of the three exercises, focusing on technique and range of motion. Going through the circuit twice in this manner makes for a great rehearsal and a muscle-specific warm up. You can also begin warming up by marching in place before slowly performing the two sets (rounds) of the workout routine.

Workout: Perform 12 repetitions of each exercise. Once you have performed all three exercises you have completed a round. The goal is to perform as many rounds as possible with proper form and technique in 12 minutes.

Alternating Lunges with Overhead Shoulder Press
With your feet shoulder -width apart, step backward while keeping your feet the same distance apart, toes pointing straight ahead. Elevate your back heel to transfer your weight to the front heel and mid-foot. While keeping your back straight, chest lifted, and abs contracted, lower your back knee until it is at a 45-degree angle to the floor, (see second photo from left), then advance to a 90-degree angle as in the third photo from left. Exhale as you return to the starting position, keeping your knees slightly bent at the top. Then, perform an overhead shoulder press with your palms facing each other at the top. Return to the starting position. Step back with the other leg and repeat. Continue for 12 repetitions—every lunge making for one repetition.

Return to starting position and perform overhead shoulder press for one repetition.

Straddle Split
Standing with your feet together, simultaneously position both feet so that your toes are pointing slightly outward. With your weight on your heels, lower your hips while keeping your back straight. Reach down with both hands and touch your knees, your shins or the tops of your feet and return to the starting position with your feet together for one repetition. Continue for 12 repetitions.

Starting position.
[First Photo]

Turn outward and perform a squat, like a ballet plié.
[Second Photo]

Return to the starting position for the completion of one repetition.

Standing Chest Flys
Stand with your feet shoulder width apart and your arms out to sides at a ninety 90-degree angle. Your elbows should be at shoulder height and your palms facing forward. Keeping your back straight, abdominals contracted, and knees slightly bent, slowly move your elbows, forearms, and palms toward each other as if closing a door. Once your arms are a few inches from touching, contract your chest muscles while exhaling. Then, return to the starting position for the completion of one repetition. Continue for a total of 12 repetitions.

Starting position.
[First Photo]

Turn outward and perform a squat, like a ballet plié.
[Second Photo]

Return to the starting position for the completion of one repetition.

>> Back to Beginning