<p> Body Weight Circuit</p><p>Trainer: Gabe Miller</p><p>Time Rest Exercise (seconds Comments (seconds) ) Air Squat (Bodyweight) 30 30 Ab Crunches 30 30 Bench Dips 30 30 Single-Arm Supported DB* Row 30 30 Each arm *DB=dumbbell</p><p>Complete 3 rounds of circuit. Run through each exercise in order and then start from the beginning.</p><p>Use controlled movements.</p><p>Don’t pay attention to the number of repetitions, just work through entire 30 seconds.</p><p>If you are more intermediate or advanced add 15 seconds, 2 more rounds or complete each exercise using light to moderate weight.</p><p>Equipment Needed:</p><p>Timer (can use an interval timer app on phone, or your phones timer.)</p><p>Bench and or platform to perform dips and Dumbbell rows</p><p>Choose dumbbell that is fairly light to medium weight (that allows you to work entire 30 seconds) for 1 arm supported dumbbell rows</p><p>Multipurpose room at the Gerrity works great for this circuit.</p><p>If you need help with this workout, please stop by the Gerrity Front Desk and ask Gabe or a staff member for help.</p>