Circuit training is one of the best ways to keep your muscles guessing and avoiding that dreaded plateau.

The trick is to find a few circuits that you can mix and match and integrate into your regular workout routine.

This is a series of six circuit training routines that will give you wicked results.

Here are a few pointers before you get started:

1.  Your goal is to perform 4 full sets and complete as many circuits as you can in one hour.

2.  Make sure you stretch for 5-15 minutes before you start to prevent injury and to warm-up your body.

3.  Based on a 12–15 rep range, make sure you choose a high enough weight that you can perform to failure.

4.  There is no break between circuits. Moving from one exercise station to the next should not exceed 15-30 seconds. This will keep you heart rate elevated throughout the program.

5.  After each complete circuit, take a well-deserved 1-minute rest before you begin again. Take this time to rehydrate and mentally prepare yourself for the next set.

6.  Challenge yourself each time you perform your circuit training by increasing your lifting weight.

7.  To avoid the dreaded plateau, switch up the sequence of exercises and body parts each time you train and make sure to rotate the circuit sessions from week to week.

8.  Rest for a full 24 hours between circuit training sessions.

Circuit Training Routine 1 (All Dumbbell)

Incline dumbbell chest press
Incline dumbbell flys
Seated dumbbell shoulder press
Bent over lateral raises
Standing dumbbell upright rows
Bent over dumbbell rows
Stiff leg deadlift
Alternating stationary lunges (15/side)
Roman Chair leg raises
Bilateral overhead dumbbell extensions
Bilateral hammer curls
15 jump lunges
One minute rest

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