Circuit Training with Mike Mayhew

Backdrop met up with strength-and-conditioning specialist Mike Mayhew to learn how to get fit with his unique exercise circuit

Story by Melissa Thompson | Photos by Andrew Kaczor

For most, getting into shape involves hitting the gym. To help students mix-up their workout Mike Mayhew, a certified strength-and-conditioning specialist, helped create a circuit for students. What is a circuit? A circuit is a small group of exercises that emphasizes short repetitions. This type of training is easy to follow and the goal is to build strength and muscular endurance through short spurts of high-energy exercises. Not only does a circuit increase heart rate, but it also burns calories during and after the workout. Mayhew chose four specific exercises for this particular circuit and advocates that it be fully completed three times. For the workout to be successful he encourages students to have as little rest time in between each circuit as possible. His recommendation would be 30 seconds between exercises.

Exercise #1: Step-Ups

To start, grab a set of weights. For beginners the recommended weight would be five pounds. Use your discretion when choosing weight. It is always better to start slow and work up.
Place a weight in both hands and step up onto the bench.
Do 10-15 reps on each leg.

*Advanced tip: If step-ups are too easy, try doing a small jump on one foot at the top of your step up before coming down to the floor.

Next, drop the weights and do another ten to fifteen step-ups on each leg without weight.

Exercise #2: Chest Press

First, go and get an exercise ball and weights. Once again, the recommended weight for beginners would be five pounds.
Place the exercise ball behind your head and push your butt up. Your body should now be flat.
Keeping your body flat, press the weights up. So you do not injure your shoulder, your forearms should always be perpendicular to the floor. Repeat this chest press 10-15 times.

*Important tip: Make sure to keep your butt flexed throughout the entire exercise.

Exercise #3: Bosu Ball Abs

Begin by grabbing a Bosu Ball.
Position yourself on the ball like you would if you were lying on the floor to do abs.
Then slowly begin to crunch upward like a typical crunch. Repeat this 25 times.
Next, do opposite leg to opposite arm side crunches. To do this the side of your foot needs to be on the opposite leg’s thigh. This will form a triangle.
Next, take the opposite elbow all the up to the bent leg.
Bring your elbow down to the floor before going up for your next crunch. Do this on each side of your body twenty five times.
Lastly, curl your legs up on the bosu ball so your body is balancing. This is a tough exercise so curling your legs may help.
With your legs curled on top of the ball do a regular crunch.
Repeat this motion 25 times (if you can).

Exercise #4: Burpees with a Medicine Ball

To begin, grab a medicine ball. The recommended weight for a beginner would be 10 pounds.
Place the medicine ball on the ground.
Next, line your fingers up on the ball so you can do a push-up using the medicine ball.
After one completed push-up, jump up so one foot is on each side of the ball and lift the medicine ball over your head.
Repeat 15 times.