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Station 2: Cardio. Equipment: step platform. Position: standing, facing the platform. Exercise Description: Squat-jump onto platform, then step down (alternate lead leg down; modify squat-jump as needed).

Station 3: Strength. Equipment: stability ball. Position: kneeling, hands and forearms on stability ball. Exercise Description: Perform a forward roll-out, engaging the torso and lowering buttocks to create plank position from shoulders to knees. Roll back to start; perform 12 reps or until time is up. (Good exercise for the abdominals.)

Station 4: Cardio. Equipment: jump rope (if you don't have a rope, imagine you are using one). Position: standing. Exercise Description: Perform movements with legs and arms.

Station 5: Strength. Equipment: chin-up bar. Position: hanging from the bar. Exercise Description: Perform pull-ups. This exercise taxes your entire upper body, and performing them correctly (pulling your chest up to the bar, retracting your shoulder blades and contracting the muscles in your upper back) leads to improvements in strength and appearance. And if you can't do pull-ups, then use a small step or foot stool to help you start in the "up" position and slowly lower yourself down. Assist yourself up with the step or stool.

Station 6: Cardio. Equipment: a kettlebell. Position: standing. Exercise Description: Place the kettlebell arms distance in front of you between your feet. Stand a little more than shoulder-width apart. Do not stand too wide. The wider you stand, the less hip drive you will have. Push back with your butt and bend your knees to get into the starting position. Make sure your back is flat and look straight ahead. Swing the kettlebell between your thighs forcefully.

Quickly reverse the direction and drive through with your hips, taking the kettlebell straight out to chest level. Let the kettlebell swing back between your thighs and repeat until you reach the time limit.

The swing is one of the best ballistic exercises that you can do with kettlebells. It takes tremendous hip drive and hamstring power to drive against the kettlebell and to project it to chest level. In addition to building powerful, rapid hip action, the swing is an excellent hamstring exercise that carries over well to other exercises such as the barbell deadlift. The swing is also a tremendous core exercise, as you really have to brace yourself as the kettlebell swings between your legs.

Station 7: Strength. Equipment: your own body-weight. Position: push-up. Exercise Description: Push-ups are another great upper-body builder for your chest, shoulders, back and arms. But mix it up by putting a medicine ball under your hands, do them with your hands around free weights, do them with different hand positions, wear a weighted vest, or try them inverted. The push-up is a great "basic" movement that can be modified for all levels.

Station 8: Cardio. Equipment: body-weight. Position: mountain climber (start in a push-up position). Exercise Description: Assume a push-up position with your arms completely straight. Your body should form a straight line from your head to your ankles. Without allowing your lower-back posture to change, lift your right foot off the floor and slowly move your right knee toward your chest. Return to the starting position and repeat with your left leg. Alternate back and forth for the duration of the set.

Station 9: Strength. Equipment: body-weight. Position: standing (lunge). Exercises Description: Lunges. I love lunges because they target the entire lower body. And when you are looking to get the most bang for your buck, focus on training the big muscles like the glutes and quads. Again, you can diversify the types of lunges you do: straight, angled, reverse, side, cross-behind. Have fun with it, but they'll surely work your entire lower body.

Station 10: Cardio. Equipment: body-weight. Position: standing split jump. Exercise Description: Stand in a staggered stance with your feet 2 to 3 feet apart, your right foot in front of your left. Keeping your torso upright, bend your legs and lower your body into a lunge. Now jump with enough force to propel both feet off the floor. While you're in the air, scissor-kick your legs so you land with your left leg forward. Repeat, alternating your forward leg for the duration of the set time.

A new year's right around the corner; make it your healthiest year ever by following these exercise principles and engaging your entire body. Remember, if you say you don't have the time, you're just making excuses! Get started today and see how much better you look and feel. Talk to your doctor if you have questions about how to perform any of these exercises or if a health condition may limit your ability to perform any of the above.

Circuit Training Tips

• Create stations that challenge you and don't require a considerable amount of set-up time.
• Try to increase the number of repetitions you can perform in the same amount of time each week. Use the "one more rep" mentality.
• Make sure you maintain good body alignment and core engagement throughout.
• Warm up before the circuit and cool down after it.
• Don't forget the fun factor!

Jeffrey Tucker, DC, is a doctor of chiropractic and rehabilitation specialist who integrates chiropractic, exercise and nutrition into his practice in West Los Angeles. You can sign up for his newsletter at DrJeffreyTucker.com.