Circuit Training is a type of training in which you do a continuous cycle of exercising without resting in between sets. By exercising in a circuit fashion you will increase the heart rate and burn more calories. Start with 1 set of each exercise. If your children allow for it then try a total of 3 sets of each exercise. Go down the list doing one exercise right after the other.

Exercise: Hamstring Stretch  Benefits: Releases tension in the back of the legs and hips and can help to reduce back pain

Stand with one foot propped on a bench or part of the play structure. Stand tall through the spine with the ears over the shoulders. Flex the extended foot. Hinge forward at the hips. Hold for 30 seconds and repeat on the other leg.

Exercise: Lunges    Repetitions: 15       Sets: 1 - 3

Benefits: Trains the muscles of the hips, thighs and butt. 1 Leg Stance improves balance and coordination.

Step 1

Step 2

Starting Position: Stand with one foot on a step, feet hip-width apart. Keep your back straight. Movement: Slowly bend both knees until they are a 90 degree angle. Exhale as you straighten both legs to the starting position.

Level 2

Step 3

The following exercises (push-ups, side plank and 1 leg plank) can be done in sequence for a more challenging exercise. Remember: Muscles respond to stress and in order to see a noticeable change you need to stress them.

Exercise: Push-ups                                                             Benefits: Tones and tightens the muscles of the arms, chest and shoulders and works the core muscles (abdominals and lower back)

Reps: As many as you can do. Each week try to increase by at least 1 push-up.

Hold onto the side rails of a slide or place hands shoulder width apart on a park bench. Begin in a plank position with the spine extended and belly pulling toward the navel. Bend the elbows lowering the chest toward the ground. Lower your upper body down until the elbows make a 90 degree angle and then return to starting position.

Alignment tip: Don't let the butt drop. Move the entire body together as a unit.

Begin in a plank position. Turn the feet and trunk 90 degrees to the right; place the right leg over the left with the feet together. Keep the right side over the left, head in line with the sternum and slightly back. Extend the opposite arm toward the sky. Hold for a 10 second count and return to plank position. Repeat on the other side.

For a more challenging workout: perform 1 push-up before switching to the opposite side.

Start in a plank position, keeping the abdominals engaged, lift one leg off the ground. Hold for a 10 second count and then repeat on the other side.

Starting Position: - Grip the handles with your elbows close to your sides and pointed back. Position your feet on the stairs of the play structure and start with your elbows straight, slowly lower your body weight until your elbows are a 90 degree angle. Movement: - Exhale while you press yourself up until your arms are straight. Inhale as you slowly return back down to the starting position. Repeat as many times as you can.