TOTAL-BODY WORKOUT

A Circuit Training Session

More and more parks across the country feature workout trails, in which you go from one station to another performing athletic endeavors. But you don't need such a formal set-up to get a great muscle pump. All you need is the knowledge of the exercises, along with the discipline to perform them. In the following circuit-training session, bodyweight serves as the resistance, and all major muscles are exerted. It's fun to work out under the sun. Go from one exercise to the next with little or no rest in between. Earn that water fountain reward!

 

 

 

CHEST & TRICEPS
Close-Grip Push-Ups

Find a bench with or without a bar at one end. If there's one, grasp it with both hands close together. If not, place hands flat and close together. Beginning with arms bent at 90-degree angles, proceed to push up to arms' length. Pause, then lower to starting position. Perform 10 repetitions.

BACK
Pull-Ups

Find an overhead bar and grasp it with a palms-forward wide grip. Proceed to
pull yourself up until your head is over the bar. Pause, then lower to starting position. Perform 10 repetitions.

THIGHS
Front Lunges

Stand with feet close together. Proceed to step forward with the left leg and lower until the thigh is parallel to the ground. Pause, then return to starting position. Perform 10 alternating repetitions with each leg.

HIPS & BUTTOCKS
Hip Raises

Lie on your back with legs bent and feet flat. Proceed to raise the hips until the upper body and thighs are aligned. Pause, then lower to starting position. Perform 10 repetitions.

THIGHS
Squats

Standing a few feet in front of a bench, place your right foot on it. Proceed to squat until the left thigh is parallel to the ground. Pause, then return to starting position. Perform 10 repetitions, then switch leg positions for another set.

CSHOULDERS & CHEST
Dips

Find a set of parallel bars and hoist yourself up between them. Proceed to lower until arms are bent at 90-degree angles. Pause, then return to starting position. Perform 10 repetitions.