Choose from jumping jacks, running, walking on the treadmill, riding a stationary bike or other forms of cardio equipment for about 10-minute warm up before performing the rest of the routine for this workout.

Do not pause until you have completed the entire movements. Before going for the repetition, rest for 1 ½ minutes. This workout is recommended to be done only once a week in place of your usual chest and biceps workout.

For the Chest or Cardio Circuit:

• Barbell Bench Press – Lay on the bench with your back. Remove the bar from the rack and position it above you with the arms stretched. Lower the back to chest level for a count of three. Push the weight back up or to the starting position at two counts.

• Explosive Push Up – In a push up position and the arms extended, tighten the abs. Lower your body by bending the elbows to chest level or an inch off from the ground. When returning to the original position push your hands off the floor or aim to jump back up through your hands.

• Cable Crossover – Between cable stacks, stand with the arms placed at the sides. Grab the stirrup handles that are linked to the pulley cables. Step forward with one foot in front of the other to about 18 inches. Pull the handles forward until the reach your chest area. Clutch the pecs hard for two counts.

• Hanging Running Man – Hold on to the handles of two parallel bars. Stand upright with the arms extended and elbows locked. Lift the left knee towards the chest. Upon lowering your left knee raise the other knee. Try this routine while cycling for an intense workout

For the Biceps or Cardio Circuit:

• Standing Barbell Curl – At standing position, hold the barbell with an underhand grip and the hands at shoulder-width distance and an arm-length from the thighs. Round the bar forward to shoulder level. Bring it down and keep the upper arms motionless at the sides.

• Preacher Curl – Sit on the preacher curl equipment and put feet on the floor. Rest the upper arms on the pad that the top settles on the armpits. Stretch down, holding the bar in an underhand grip. Lock the wrists until they are aligned with the forearms. Hold the body steady when you lift the bar in front of the shoulders. Squeeze the guns at the top. Bring the weight back to the original position.

• Mountain Climber – Start from the push up position. Raise the right knee at the right side of the chest. Bring the left leg in front as you extend the right leg backwards. Alternately run on the floor as if running for the Olympics.