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Training & Fitness |
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Circuit Training Workout Plan
In the first 2 weeks of the program, do the circuit twice. Move from exercise to exercise with no more than 30 seconds of rest in between. When you complete one circuit, rest for 1 to 2 minutes, then complete the second circuit.
After the first 2 weeks, when you've become comfortable doing two complete circuits during a workout, increase your workload to three circuits per workout. In every exercise, use a weight that you can handle comfortably for the number of repetitions noted. When that becomes too easy, increase the weight on each set by 10 percent or less.
MONDAY |
Total-Body Strength Training Workout with Ab Emphasis. Complete one set of each ab exercise*, then complete the rest of the circuit twice. |
Exercise |
Repetitions |
Rest |
Sets |
Traditional Crunch* |
12-15 |
|
1 |
Bent-Leg Knee Raise* |
12-15 |
|
1 |
Oblique V-Up* |
10 each side |
|
1 |
Bridge* |
1 or 2 |
|
1 |
Back Extensions* |
12-15 |
|
1 |
Squats |
10-12 |
30 seconds |
2 |
Bench Press |
10 |
30 seconds |
2 |
Pulldown |
10 |
30 seconds |
2 |
Military Press |
10 |
30 seconds |
2 |
Upright Row |
10 |
30 seconds |
2 |
Triceps Pushdown |
10-12 |
30 seconds |
2 |
Leg Extension |
10-12 |
30 seconds |
2 |
Biceps Curl |
10 |
30 seconds |
2 |
Leg Curl |
10-12 |
30 seconds |
2 |
TUESDAY (optional)Light Cardiovascular Exercise Such as Walking (Try for 30 Minutes at a Brisk Pace)
WEDNESDAY |
Total-Body Strength Training Workout with Ab Emphasis. Complete one set of each ab exercise*, then complete the rest of the circuit twice. |
Exercise |
Repetitions |
Rest |
Sets |
Standing Crunch * |
12-15 |
|
1 |
Pulse Up * |
12 |
|
1 |
Saxon Side Bend * |
6-10 each side |
|
1 |
Side Bridge* |
1 or 2 |
|
1 |
Back Extensions* |
12-15 |
|
1 |
Squats |
10-12 |
30 seconds |
2 |
Bench Press |
10 |
30 seconds |
2 |
Pulldown |
10 |
30 seconds |
2 |
Military Press |
10 |
30 seconds |
2 |
Upright Row |
10 |
30 seconds |
2 |
Triceps Pushdown |
10-12 |
30 seconds |
2 |
Leg Extension |
10-12 |
30 seconds |
2 |
Biceps Curl |
10 |
30 seconds |
2 |
Leg Curl |
10-12 |
30 seconds |
2 |
THURSDAY (optional)Light Cardiovascular Exercise Such as Walking (Try for 30-45 Minutes at a Brisk Pace)
FRIDAY
|
Total-Body Strength Training Workout with Leg Emphasis. Repeat entire circuit twice. |
Exercise |
Repetitions |
Rest |
Sets |
Squats |
10-12 |
30 seconds |
2 |
Bench Press |
10 |
30 seconds |
2 |
Pulldown |
10 |
30 seconds |
2 |
Traveling Lunge |
10-12 each leg |
30 seconds |
2 |
Military Press |
10 |
30 seconds |
2 |
Upright Row |
10 |
30 seconds |
2 |
Step-Up |
10-12 each leg |
30 seconds |
2 |
Triceps Pushdown |
10-12 |
30 seconds |
2 |
Leg Extension |
10-12 |
30 seconds |
2 |
Biceps Curl |
10 |
30 seconds |
2 |
Leg Curl |
10-12 |
30 seconds |
2 |
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