Getting in shape should never be a short-term project, but if you must, try circuit training with these must-do exercises. In circuit training, you perform exercises in sequence with very little rest in between. Once you complete all the exercises, repeat them in the same sequence.

Performing circuit training with these five must-do exercises will help pump up your heart rate and increase your metabolism so that your body is more conditioned to burn calories and cut unwanted body fat. Commit yourself to this program three times a week for the next four weeks, and you will be ready for your summer vacation on the beach!

1. Bulgarian Split Squat

Equipments

A) Dumbbells

B) Bench (or chair) that is about the height of your knee.

Coaching Cues

① Hold one dumbbell on each hand and stand in a split stance with back leg up on the bench. Do not let your front knee go pass the toes. Keep your shoulders back and look straight ahead.

② Lower the back knee until the knee is a few inches off the floor.

③ Return to the starting position by pushing up from the front leg.

④ Repeat 8-10 times on each leg.

Targeted Muscles

Hip flexors, butts, hamstrings, and quads

2. Swiss-Ball Supine Hip Extension

Equipments

A) Swiss ball

B) Mini band

Coaching Cues

① Place a mini band right above the knees.

② Lie down flat on the back with your arms stretched out to the side and palms facing up.

Place your heels on the Swiss ball with your knees bending 90 degree.

③ Push your hips off the ground until they are in line with your shoulder and knees.

④ Slowly return to the starting position by lowering your hips back to the ground.

⑤ Repeat 12-15 times.

Targeted Muscles

Hamstrings, butts, and lower back.

3. Swiss-Ball Dumbbells Chest Press

Equipments

A) Swiss ball

B) Mini band

Coaching Cues

① Hold a dumbbell on each hand and sit on the Swiss ball. Slide down on the ball until the ball is under your head and shoulder blades.

Make sure your hips are up and in line with your knees and shoulders.

② Push the dumbbells upwards in the straight line.

③ Slowly bring them back down to the original position.

④ Repeat 10-12 times.

Targeted Muscles

Chest, shoulders, triceps, hamstrings, and butts.

4. Swiss-Ball Back Extension

Equipments

A) Swiss ball

B) Mini band

Coaching Cues

① Lie on the Swiss ball with your feet anchored against the wall. The ball should be upper part of the thighs.

Hands across your chest holding top of the shoulders.

② Start by holding your upper body off the ball and in line with ankles, knees, hips and shoulders.

③ Slowly drop your body keeping your back in straight line by bending from the hips until you feel the stretch in the hamstrings.

④ Return to the starting position by bringing your upper body back to the straight line.

⑤ Repeat 8-12 times.

Targeted Muscles

Lower back, butts, and hamstrings.

5. Side bridge

Coaching Cues

① Lie on your side with your forearm on the ground. Keep elbow right under the shoulder. Have your top leg on top of the bottom leg in straight line.

② Push your body off the ground until you make a straight line. Keep stomach tight and look straight ahead.

③ Hold the position for 30 seconds.

④ Switch the side and repeat.

Targeted Muscles

Shoulders, obliques, and lower abdominals.

Complete 3 sets of these exercises.