Outdoor Circuit Training Tips From the Pros

In Your Backyard

The Pro Trainer's Workout: Body-Weight Circuit
Torch fat with this routine from Turbulence Training developer Craig Ballantyne, C.S.C.S.

Do this Perform these exercises as a circuit. Rest one minute only after completing all four. Complete five circuits.

1. Jumping jacks (60 seconds)

2. Spider-man pushups (until failure)
As you lower your body, swing your right leg out to touch your right knee to your right elbow. Reverse the movement and push up. Alternate sides.

3. Reverse lunge (15 reps per leg)
Stand tall, hands behind your ears. Step back with one leg, and lower your body until your front knee is bent 90 degrees. Pause. Push up quickly. Do all reps, then switch legs.

4. Squat thrust (8 reps)
Squat, put your hands on the floor, and kick your legs into pushup position. Quickly reverse the move. Repeat.

Make it harder: Rest 30 seconds (instead of 1 minute) between circuits.

On the Court

The Miami Heat Workout: 10's
This routine combines fast-paced intervals with quick changes of direction. "It's a great fat burner, and it improves endurance," says Bill Foran, the Heat's strength and conditioning coach.

Do this Begin at one baseline of the basketball court and run (not at a full sprint) to the opposite end. Stop, plant your foot, pivot, change direction, and run back. Repeat four times for a total of 10 trips between baselines. That's one set; try to complete it in 60 to 70 seconds. Do a total of two or three sets, resting only two to three minutes between each.

Make it harder Work your way up to five sets. The first few sets may seem easy, but the last few will test your physical and mental endurance.

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