Choose exercises that won’t have you using the same muscle groups one after the other. For example, if you choose two movements that mostly tax the upper body (like a plank and pushups) and two that mostly challenge the lower body (say squat jumps and lunges), you’d want to alternate the upper- and lower-body moves: plank, squat jumps, pushups, lunges. Use one of these three formats created by Matheny (and see examples for each one below). Remember, each movement must be performed properly and with full range of motion.
30 seconds on, 10 seconds off; you’ll need 3 exercise moves total.
Movement 1: 30 seconds
REST: 10 seconds
Movement 2: 30 seconds
REST: 10 seconds
Movement 3: 30 seconds
Complete the circuit 10 times.
You’ll need 4 exercise moves total for this type, and you break them apart into 2 moves for PART A MINI-CIRCUIT and PART B MINI-CIRCUIT. Then you do 10 reps of each move in a mini-circuit, repeat the mini-circuit 8 times. Rest, and move on to the next mini-circuit. It looks like this:
PART A MINI-CIRCUIT
Movement 1: 10 reps
Movement 2: 10 reps
Repeat PART A x 8
Rest 2 minutes
PART B MINI-CIRCUIT
Movement 3: 10 reps
Movement 4: 10 reps
Repeat PART B x 8
Here’s an example of Format B:
Do each round of moves starting on the minute for 4 minutes; you’ll need 4 exercise moves total.
Start the clock: do 10 reps of movement 1
When you’re done with your 10 reps, do jumping jacks until minute 1
Starting at minute 1: 10 reps of movement 2
When you’re done with your 10 reps, do jumping jacks until minute 2
Starting at minute 2: 10 reps of movement 3
When you’re done with your 10 reps, do jumping jacks until minute 3
Starting at minute 3: 10 reps of movement 4
Repeat x 5
Here’s an example of Format C: