The circuit training exercises you'll see on this page are for the first week of your 4 week beginner program. The workout is in the third section of this page. So, you can just scroll down to get the workout itself. Or if you'd like to know a little background information about the program, read on. :-)
By the way, if you don't have any equipment at all, build your gorgeous body with this 20-Minute Equipment-Free Workout System instead.
Circuit training basically means doing one exercise after another with little or no rest until you finish all exercises of the whole workout or a particular section of the workout. Then you rest briefly and repeat the whole cycle of exercises for up to 6 rounds depending on how long or how hard the workout is.
Doing the workout in this circuit training style takes away the usual rest period you get in traditional weight training programs. This forces your cardiovascular system to work harder.
Also I have arranged the exercises so that you don't work out the same muscles two times running. That is to say, whichever part of your body you've just worked in the previous exercise gets a rest while you're performing the next exercise which targets a different area.
But your cardio system doesn't get a rest. So, it's forced to get stronger to meet the demands you're putting on it.
So, circuit training exercises let you improve muscle tone and strength as well as your cardiovascular fitness all in one workout. Since you don't take rest periods between exercises, it saves you time. And it burns more body fat than the traditional style.
Kill two birds with one stone, you might say (no offence to bird lovers!).
This program is suitable for raw beginners who have done hardly any weight training. The aim here is to familiarize your body with some basic exercises.
The workout will fully challenge every muscle in the body without overwhelming you (hopefully!).
Here is the workout for the first week of the program. Of course, I must tell you to check with your doctor before doing these circuit training exercises.
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When you click on each of the exercises in the table below, you'll be taken to a new page. There you'll find complete instructions together with a short but helpful video.
You'll need a swiss ball and a set of dumbbells to do this workout. Good luck!
|Incline Push Up||15|
|Ball Dumbbell Row Level 1||15|
|Shoulder Overhead Presses||15|
|Plank||10 to 30 seconds or as long as you can hold|
How To Use This Week Workout
After your workout, don't forget to cool down. Below is a list of stretches that will go well with the circuit training exercises on this page.
Suitable Stretches For Your Cool Down Session
When you have done this workout for a week, move on to next week's muscle toning workouts.