Here's an Intermediate Level Fitness Circuit for Total Body Fitness

This workout features a variety of circuits that mix calisthenics, cardio options (run and non-impact), resistance training using dumbbells, weights and a TRX.  Remember to check out the videos for more thorough descriptions.

Five-minute warmup and light stretch.

Full body/core/cardio:

Repeat five times.

• Jumping jacks 10

• Squats 10 (no weight)

• Light stretch

Repeat three times.

• Run fast for four minutes or bike or elliptical at level 10-15 for four minutes.

• Squats 20

• Lunges 10 per leg

Repeat three times.

• Pull-ups max

• Dumbbell rows or TRX rows 10

• TRX atomic push-ups max

• Sit-ups 15-20 in 30 seconds (work on this pace)

• Plank pose one minute

• Swimmers one minute

• Reverse push-ups  20

• Birds 20

• Arm haulers 20

• TRX rollouts 10

Light weight shoulders

1.5- or two-mile run.

Timed bike or elliptical options. Add in non-impact cardio if you have the ability and time. If you don't want to bike, pick one of these elliptical options:

Elliptical pyramid: Increase the levels of resistance by two until failure to maintain 50-60 rpm, then return in reverse order to where you started. Start at level 10 on elliptical. (10, 11, 12, 13 ... etc.)

Hard, intense 6-8 minutes: See how quickly you can burn 100 calories on the elliptical. Enter your weight and max out the resistance. Push hard.

Elliptical Tabata: 5 minutes of 20-second sprints, 10 seconds easy; rest two minutes.  Repeat five-minute Tabata sets three times.

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you're looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

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