Circuit Training MAX - 14 x 14

Circuits is a great way to get a great workout in, challenging multiple muscles, and even doing it at home or on the go. Here's how it works. Below is a list of 14 exercises. Do 14 reps of each exercise. Repeat they entire circuit 4 times through. This equates to about a 30 minute workout depending on how quickly you move through them. You are going to repeat 14 reps of each of the following 14 exercises and repeat for 4 rounds.  So, one time through the list doing 14 reps of each exercise is one round.  
This workout in and of itself is already a challenge but if you are looking to add more you can include weights or a stability ball into some of the moves!

Beginners Variation: Complete as many rounds as you can at your level OR set a timer for 14 minutes and complete as many rounds as you can until time runs out.
Advanced: Start a timer and complete 4 rounds at your own pace

1. Jumping Jacks
We should all know these :)

2. Squats (with or without weight)
Keep your weight over your toes and sit back like you are lowering into a chair. Chest up!

3. Mountain Climbers
In the plank position, back flat, pull one leg at a time into your chest. Speed up until a run like mode.

4. Tuck Abs 
Lay on the floor and straight out your arms and legs at the same time, then pulling both in to contract into a ball.

5. Bicep Curls
Choose your weight. If you are not using weights or a band, use flat hands and pull towards your shoulders all while elbows stay glued to your side.

6. Pushups
In a plank position (drop to your knees if needed), hands on the outside of your shoulders and directly underneath, lower down and extend your arms all the way up.

7. Skaters
Side to side, "hop over the line" extending your leg with a jump to the side stepping the opposite leg behind tapping and then repeating on the other side. Keep your chest up.

8. Lunge L
With or without weights, left leg in front, right leg supporting weight equally behind, lower down bending equally both knees dropping straight down in the middle and extending back to straight legs.

9. Lunge R
With or without weights, right leg in front, leg leg supporting weight equally behind, lower down bending equally both knees dropping straight down in the middle and extending back to straight legs.

10. Sandbag Swing
Also know as the "kettlebell swing", bend knees slightly rocking pelvis front to back squeezing legs and glutes when forward. Add a weight for added work!

11. Deadlift
With or without weights, with feet standing slightly apart and a flat back, reach toward the floor and when rising, squeeze glutes, legs and abs.

12. Ski Abs
Starting in a plank position, jump legs together to the right side twisting slight. Return to plank and repeat on the other side. 

13. High Knees
Jog while bringing knees up in front as high as you can while pumping your arms.

14. Straight Situps
Oldies but goodies! Keep the focus on your abs by positioning arms behind your head and elbows out to the side. You can also you a stability ball as well for added work.