- 1). Select exercise music that helps keep a steady pace for the workout. Wear comfortable exercise clothing and appropriate footwear. A water bottle nearby allows you to keep a steady uninterrupted circuit training workout.
- 2). Begin with lat pull-downs to work the back muscles. Set weight plates to desired weight. Sit facing out. Grab the bar with one hand on each end. Pull down gently behind your neck, head slightly bent. Your arms will resemble football goal posts. Raise arms back up. Repeat nine to 12 times.
- 3). Stand up straddling the bench facing the weight station. Adjust weights for bicep curls. Grip the lat pull-down bar, palms out, arms shoulder-width apart. Bring the bar in front of pelvis, arms straight, palms out. Bend elbows bringing hands toward chest. Repeat nine to 12 times.
- 4
Tone muscles and burn calories with circuit weight training exercises on the Weider Pro 9835.female bodybuilder image by Steve Lovegrove from Fotolia.com
Adjust weights for leg lifts. Sit on the bench and place feet under foot pads, knees bent. Straighten legs out in front. Hold for a breath and lower. Repeat nine to 12 times. - 5). Change stations. Adjust weights for arm presses. Sit on bench and grab arm press bars. Elbows will be bent behind your torso, hands about chest height. Push arms out in front of you. Repeat nine to 12 times.
- 6). Adjust weights for leg presses. Sit on the bench and place feet on leg press plate, with knees bent. Push out with feet and bring back in. Repeat exercise nine to 12 times.
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