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.

Execute 8-12 reps of each exercise. Repeat the routine three times. You can rest for two minutes at the end of each circuit. Choose dumbbells that will fatigue your muscle by the 10th or 12th rep. This fast-paced circuit will get rid of your plateau in no time.

Pushups - Lower yourself to your hands and knees. Hands flat on the ground shoulder-width apart, with fingers facing forward or slightly turned in. Straighten arms and legs and tighten abs. Slowly lower body toward the ground elbows flared out slightly. Press up until arms are fully extended. During the entire exercise, keep head aligned with spine. Do not allow lower back to sag or 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 a Swiss ball -- Sit on a Swiss ball. Grab a pair of dumbbells on each hand. Walk feet forward until head and shoulders rest on the ball. Keep feet flat on the floor, knees bent 90 degrees. Squeeze glutes and abs tightly throughout the set to stabilize the body. Palms facing forward, bring dumbbells around chest level. Push weights up over chest, and lower 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.

Upright rows -- Position left knee and left hand on a workout bench or a large chair so that back is parallel to the floor. Keep head aligned with your spine. With right hand, lift the dumbbell straight up to torso level, keeping the elbow in and pointing it slightly towards the ceiling. Feel the back muscle contract. Hold for 1 second and slowly lower the weight to a dead hanging position. Repeat, then switch to the other arm after 8-12 reps.

Crunches on Ball -- Sit on a Swiss ball and slowly lean back and roll on the ball until the curve of your back lies on the ball. Place hands behind your ears. Tighten abs as you exhale and slowly raise head and shoulders toward 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) Add plyometric drills immediately after an exercise that works the same muscle group. Example, after a set of squats, do 10 squat jumps. Start in the squat position, jump up and extend your arms overhead. Land softly with knees bent and arms swinging 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