AT HOME CIRCUIT WORKOUT

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This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

bam2013 on February 24, 2013

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1 (Find someone using this workout plan)

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Workout Category:

Circuit Training

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

Thighs, Abs, Lower Back, Triceps, Chest, Shoulders

Description

You need to start with a warm up of light stretching or walking in place while rotating arms and trunk. NEVER lock elbows or knees while working out or stretching. Save the static stretching (holding for 20 seconds) until the end of workout session. Also try to reach and maintain Target Heart Rate.

To calculate THR: 220-age will equal Max heart rate. Take that number and multiply by 65% for beginner, 75% for Intermediate, and 85-90% for Advanced.

REPEAT Circuit at least twice. TRY FOR 3 ROUNDS!

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Step-Ups	-	60	0
Abs
Crunches	-	25	0
Lower Back
Back Extension: Ground	-	25	0
Thighs
Squats: Body Weight	-	25	0
Triceps
Triceps Bench Dips	-	25	0
Thighs
Jumping Jacks: Basic	-	25	0
Chest
Burpees	-	10	0
Abs
Crunches	-	10	0
Chest
Pushups	-	25	0
Thighs
Stiff-Legged Deadlifts	-	25	0

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Walk: Incline 0%	1.000 miles	20	-

Day 11

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	100	30
Back
Wide-Grip Front Pulldowns	10 lbs.	30	60
Chest
Machine Chest Press	10 lbs.	30	60
Shoulders
Machine Shoulder Press	10 lbs.	30	60
Triceps
Machine Triceps Extensions	10 lbs.	30	60
Thighs
Seated Machine Leg Press	30 lbs.	20	60
Seated Leg Curls	30 lbs.	20	60
Glute Machine Press	30 lbs.	20	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Recumbent Stationary Bike	3.500 miles	0	-
	0.000 miles	0	-
Treadmill Walk: Incline 0%	1.200 miles	0	-
	1.200 miles	0	-

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AT HOME CIRCUIT WORKOUT

Workout Routine Sample

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