Are you at a plateau in your fitness efforts? It is time to rev-up your workouts. An exercise physiologist in Darien, Connecticut, Tom Holland, M.S. suggests that you keep your muscles guessing by stressing your muscles now and then. During this period, work every muscle three to four days in a row. Perform each set with little or no rest in between.

This fast-paced circuit will eliminate your plateau in no time. Execute 8-12 reps of each exercise. Replicate the circuit three times. Rest for two minutes at the end of each circuit. Pick a dumbbell that will exhaustion your muscle by the 10th or 12th rep.

Pushups – Get on your hands and knees (or toes). Tighten abs, hands flat on the ground shoulder-width apart. With fingers facing forward or slightly turned in, slowly lower body toward the ground, elbows flared out just a little. Push up until arms are fully stretched. During the entire exercise, keep your head aligned with your spine. Do not allow your lower back to sag and do not bend from the waist.

Lunges — Stand with hands to your sides and feet together. Step forward with one leg into a lunge. Focus on bringing hips downward rather than pushing them forward, abs tight and your back straight. Lower your body until the front thigh is parallel to the ground. Firmly push off with the other leg and return to starting position. Switch legs and repeat. 8-12 more per leg.

Chest Press on stability ball — Sit on a stability ball. Grab a pair of dumbbells and walk feet forward until your head and shoulders lie on the ball. Keep your feet flat on the floor with your knees bent at 90 degrees. Squeeze your glutes and abs tightly throughout the exercise to stabilize your body. With your palms facing forward, bring the dumbbells around chest level. Drive weights up over chest, and lower back to start position.

Squats – Stand with feet shoulder-width apart toes facing forward or slightly out. Hold a pair of heavy dumbbells on each hand. Arms hang straight down. Sink hips toward the ground rather than pushing hips forward and bend knees until thighs are parallel to the floor. Back should be straight at roughly 45 degrees from hips. Eyes looking straight ahead. Extend legs and straighten up to standing position.

Dumbbell rows — Place one knee and one hand on a workout bench, stability ball, or a large chair. Your back should be parallel to the floor. Align head with your spine. With your free hand, lift the dumbbell straight up to your torso. Keep the elbow close to the body and point it slightly toward the ceiling. Concentrate on your back muscles. Hold for 1 second before slowly lowering the weight to a dead hanging position. Switch to the other side after 8-12 reps.

Crunches on Swiss Ball — Sit on a ball. Walk feet forward until the curve of your back rests on the ball. Place your hands on your chest. Tighten abs as you exhale and gradually raise head and shoulders towards the ceiling. Lower shoulders and repeat. Do 15-20 reps.

Lunges, shoulder press and dumbbell curls – With palms facing forward step forward with one leg into a lunge. Follow the instructions above on correct lunge technique. As you drop down, curl the dumbbells to your chest while elbows are glued to your sides. Turn wrists so that palms face forward then push the dumbbells overhead as you return to the starting position. Bring feet together and lower your arms. Repeat, stepping with the other foot forward. 8-12 repetitions per leg.

Mix any of the following exercises to spice up your circuit:

1) Immediately after an exercise, add plyometric drills that works the same muscle group. For example, after a set of squats, perform 10 squat jumps (start in the squat position, then jump up and stretch out arms overhead, land gently with your knees bent and arms dangling behind you).

2) Add a minute of cardio, such as jogging in place between sets. Or, try 30 seconds of intense cardio, such as jumping rope or high knee lifts. You will burn a higher percentage of calories from fat, than if you add your cardiovascular exercise at the end or at the beginning of your routine.

Grace Soong, owner of Xtreme Health and Fitness Center & a certified personal trainer in Rochester. She has over 3 years experience in Rochester weight loss programs