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The basic premise of this workout is a combination of alternating resistance training with the Bodylastics bands and cardiovascular exercise of the user’s choosing in rapid succession, free of breaks or pauses between each. Done properly, a full Bodylastics circuit training workout should take all of 10 minutes.

To reiterate: unlike most other home gym workouts (including most other Bodylastics programs) the amount of time taken between each exercise, resistance and aerobic alike, must be kept to an absolute minimum in order to achieve maximum desired effects.

Before describing the Circuit Training workout in detail, there is one last tip you must keep in mind. Anytime you undergo a Circuit Training workout, you should always allow for:
•    5 minutes of warm-up time before starting, and
•    5 minutes cool-down time after completion

These can be in the form of:
•    walking in place
•    riding an exercise bike
•    using a treadmill
•    performing jumping jacks

This warm-up and cool-down time is essential in conditioning the body to most effectively and healthily integrating the benefits of the workout while minimizing the chances of strain, injury, cramping, or later stiffness and soreness.

The Circuit Training routine is comprised of 17 exercises:
•    9 Bodylastics exercises, broken up by
•    8 30-second cardio/aerobic sessions

This constitutes a single “circuit” which may then be repeated 1 or 2 more times, with the ultimate goal of being able to perform 3 complete circuits total with no breaks in-between and the most advanced of the listed cardio options for each 30-second aerobic set.

Those cardio/aerobic options are as follows:
•    for Beginners: walking in place
•    for Intermediate users: jogging in place or doing jumping jacks
•    for Advanced users: jumping from side-to-side or forward and back with your feet together

With all that in mind, now, here is the format of a single Bodylastics Circuit Training Program “circuit” (along with the muscle groups benefited from each exercise):
1.    Traditional Squat (upper legs)
2.    30-seconds cardio/aerobics
3.    Bent Over One-Arm Row (back)
4.    30-seconds cardio/aerobics
5.    Lunge (upper legs)
6.    30-seconds cardio/aerobics
7.    Standing One-Arm Triceps Extension (triceps/arms)
8.    30-seconds cardio/aerobics
9.    Standing Biceps Curl (biceps/arms)
10.    30-seconds cardio/aerobics
11.    Standing Lateral Raise (shoulders)
12.    30-seconds cardio/aerobics
13.    Resisted Pushup (chest)
14.    30-seconds cardio/aerobics
15.    Laying Back Extension (back/specif. the muscles bordering the spine)
16.    30-seconds cardio/aerobics
17.    Crunch (abdominals)

You should be aiming for 15 reps per exercise.

Perform this Circuit Training routine 3-5 times each week and just watch how fast you reshape your body into the toned and sculpted design you’ve only ever dreamed of having.

One of the greatest benefits of the Bodylastics Circuit Training Program is that it supports the hectic lifestyle most people deal with nowadays, allowing for a full body workout, incorporating both strength training and cardiovascular exercise, in less time than it takes for a commercial break on TV.

Resistance band exercises are quickly replacing traditional free weights due to the facts that resistance band exercises offer smoother reps, less injury and more convenience to their free weight counterparts.

Body Toning
Another exercise objective that is best achieved in combination with an improvement in diet, toning your body is as easy and effective using Bodylastics Exercise Bands as muscle building. In the case of body toning, however, the dietary change is different: in this case being an increase in fruits and vegetables, and an overall shift away from heavily processed (packaged) foods and towards more natural foods.

Body toning will also best be achieved if you include cardiovascular exercise in with your workout regimen, giving your body an aerobic workout 3 to 4 times each week. Beyond that, use your Bodylastics exercise tubes around 2 times a week to give yourself a full body workout, choosing 6-8 exercises that each focus on some part of your body from head-to-toe. Perform multiple sets of each exercise with a high amount of reps (15-20 each set). Don’t worry too much about clipping on too much weight. For body toning, go for more sets, more reps, less weight.

Rehabilitation

The Bodylastics system can also have great benefits in rehabilitating from an injury, providing a gentle way for a person to rebuild strength and muscle tone slowly and safely in a healing muscle or limb. Bodylastics elastic resistance system is gentle on the body. Resistance can be set as low as needed, and increased in increments as small and gradual as needed to safely and healthily rebuild a once-injured area.

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Full Bodylastics Workouts Part 1 if you missed it.

Strength Training

Developed by a professional bodybuilder, Bodylastics is a powerful tool for strength training as it targets and isolates individual muscle groups, and prevents surrounding supporting muscle groups from providing unwanted assistance, thereby enabling you to achieve the most effective results possible. When using Bodylastics to build strength, do fewer sets and fewer reps of a heavier weight.

Building Muscle

The Bodylastics Exercise Bands help you build muscle more efficient than any other workout method. For one, every great muscle building exercise can be performed with the Bodylastics elastic tubes. For the best results using Bodylastics for building muscle, do fewer sets of each exercise with fewer reps, but clip on as much weight as you can safely handle.

One important factor in maximizing the muscle building benefits of using Bodylastics elastics bands is to incorporate a dietary change into your lifestyle. When trying to build muscle, a slow and steady process by any measure, you can help it along tremendously by increasing the amount of calories, especially in the form of proteins, in your diet.

Find more great Bodylastics exercise benefits in part 2..

Lower Body:

Replicate squatting exercise by position the Bodylastic elastic tubes beneath your feet then squatting down and gripping the handles at the level of your shoulders. As you slowly begin to stand erect, your leg muscles will feel the resistance caused by your whole body pushing up against the tension of the bands.

Taking out the door anchor again, this time position it beneath a door that, once again, can be shut completely. Next attach the Bodylastic band or bands you’ll be using to your ankle straps then fitting your ankles into the straps. From here you have a number of options.

You can exercise your hamstrings by lying down on your stomach with your head facing into the room, feet by the door, and beginning to slowly and deliberately curl your legs up towards your buttocks.

The frontal muscles of your legs you can also work out with the door anchor in this position by simply standing facing your door and lifting your legs, one at a time obviously, in an angle to the back and side. For extra support, you can put a chair in front of you to hold onto in order to better maintain your balance.

Upper Body:

For upper body exercise, place the door anchor over the upper edge of door that can be completely closed or some other comparable location to which the anchor can be securely held. Next place a chair, either facing towards or away from the door, and sit down in it. Grab hold of the Bodylastics handles and pull them down, either in front of you, behind your head, or out to your sides. All of these options will work various parts of your upper arm muscles.

Alternatively, you can remove the door achor and stand erect, stepping firmly down on the center of your Bodylastics bands. Then pull on the handles, either to your front or your sides, effectively simulating a barbell workout without need of any heavy equipment or such risk of injury.

Wrap the Bodylastics bands around your shoulder while you remain in a pushup position, grasping the handles in order to give you greater resistance than would otherwise be possible in a traditional push up. Or flip over onto your back and simulate an equally effective and powerful bench press regimen.