By Diana Rogers...
Circuit 3 places still more emphasis on the legs, and adds in more flexibility/balance/foot dexterity segments. You'll spend more time working on one leg at a time. As with the previous circuits, it should take around 30 minutes to perform.
Click on any exercise to read details, notes, or alternatives.
Required apparatus: skipping rope, stretch cord (resistance band), sturdy bench or chair; high bar optional
| Exercise | Duration or reps | Apparatus |
| Step-ups | 3 minutes | step or low bench |
| Rear lunge walk, side arabesque | 50 yds. | |
| One-legged squats | 10-15 per leg | stretch cord optional |
| Push-ups | 10-15 | |
| Pull-ups or row | 10-15 | high bar or stretch cord |
| Step-ups | 2 min. | step or low bench |
| Side crossing steps | 2x 50 yds. each direction | |
| Overhead shoulder press | 10-15 | stretch cord |
| Triceps kickbacks | 10-15 | stretch cord |
| Step-ups | 2 min. | step or low bench |
| Fwd arabesque walk | 50 yds. | |
| Sit-ups, legs fall to side | 10-16 | |
| Lying back extensions | 10-15 | |
| Step-ups | 2 min. | step or low bench |
| Side crossing steps | 2x 50 yds. each direction | |
| Calf or shin raises (alternate) | 10-15 | step |
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