This article originally appeared in the September 2016 issue of SELF.
If you haven’t met yet, it’s time to get acquainted with circuits, the awesome workout with the power to transform, well, everything. That body-sculpting magic happens via a series of intense moves done in sequence, then repeated until you’re sweaty, shaky and a whole lot stronger. Circuit-style classes are skyrocketing in popularity; ClassPass reports a rise of almost 400 percent in the last year alone. And that’s for good reason. Circuits work your muscles from head to toe, plus torch a ton of calories, since you’re working even as you recover from heart-racing anaerobic intervals, says Heather Milton, M.S., an exercise physiologist at New York University’s Langone Sports Performance Center. They’re also boredom-proof: You’re constantly changing exercises and using different tools, from battle ropes to kettlebells.
Maybe best of all, circuits are tops if you want to recruit friends—everyone can do the moves in sync or alternate who’s using what tool. “It’s all about the challenge and camaraderie,” says Joe Holder, Nike running coach and trainer at S10 Training in New York City, who designed the circuit. “You can’t help but feed off the energy.”
The Workout:
Complete 3 rounds, resting 90 seconds after each. Do twice weekly.
1. Power Rope Slam
Stand with feet shoulder-width apart in a gentle squat, holding battle ropes at sides, hands extended. Quickly raise both hands to shoulder height then lower, whipping both ropes. Continue for 15 seconds.
2. Lunge With Press
Stand with feet shoulder-width apart, holding 10-pound dumbbells at sides. Lunge forward until knees form 90-degree angles. Bend elbows, curl weights, press overhead. Return to start for 1 rep. Do 8 reps. Switch sides; repeat.
3. Plank Carry
Start in high plank, a kettlebell on floor between hands. Walk forward on hands and feet until kettlebell is under hips, then pick it up with one hand and place under chest for 1 rep. Continue, alternating hands, for 16 reps.
4. Traveling Swing
Stand with feet shoulder-width apart, knees bent, a kettlebell in both hands. Hinge at hips, bringing kettlebell between legs. Thrust hips forward as you swing kettlebell to chest height. Bring left foot to right; step right foot out. Lower kettlebell for 1 rep. Do 10 reps. Switch sides; repeat.
5. Single Arm Press
Lie faceup, knees bent 90 degrees over hips, a dumbbell in right hand near chest. Keep core engaged as you press dumbbell upward while extending legs to hover above floor. Return to start for 1 rep. Do 10 reps. Switch sides; repeat.
6. High Knees
Stand with feet shoulder-width apart. Run quickly in place, bringing knees to chest as high as possible while pumping arms, keeping chest lifted throughout. Continue for 15 seconds.
For more from the September issue, subscribe to SELF and download the digital edition. This full issue is now available on national newsstands.
Styled by Sophie Pera. Hair, Clay Nielsen at Spoke & Weal salon SoHo; makeup, Gitte Guldhammer at Bridge Artists; manicure, Yuko Wada for Dior Vernis; prop styling, Marie-Yan Morvan; models, Damaris Lewis at Marilyn, Jordy at Elite and Lauren Layne at IMG.
Related:
- 7 Honest Revelations From Someone Who Lost 100 Pounds, Gained It Back, Then Lost It Again
- 14 Motivational Fitness Quotes To Inspire You Every Time You Work Out
- 1 Reason Your Workout Is Preventing You From Losing Weight
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