Total body Circuit workout routine # 1
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Exercise #1 Squat Jump 10-15 repetitions |
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Exercise #2 Standard Push-ups 8-12 repetitions Beginners: Go here to see an easier way to do push-ups. Advanced: Once you come all the down pause for 3 seconds before pushing yourself back up. |
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Exercise #3 Calf Raise 15-25 repetitions
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Exercise #4 Bench Dip 8-12 repetitions Women: Go here to see video instructions Men: Go here to see how to get bigger chest & arms doing bench dips |
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Exercise #5 V-up 12-18 repetitions Beginners: Do not have to come all the way up and touch their toes Advanced: Take 5 seconds to come up and 5 seconds to comedown. You can also make the exercise harder by not letting your feet or hands rest and touch the ground |
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Exercise #6 Inverted Pull-up 8-12 repetitions Take a very sturdy bar and place it between two chairs at waist height. You may not have a sturdy enough bar to do this exercise at home. A broomstick may not be strong enough to support your weight. If you can't find a sturdy enough bar to this exercise on, Please skip. |
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Exercise #7 Jump rope for 90 seconds |
It should take you about 10 minutes to finish this 7 exercise circuit 1 time
Complete this circuit at least 2 times and more than 4 times to get a 10-to-20 minute workout.
Beginner
- Take a 30-45 second rest after each exercise
- Rest for 3-5minutes after you finish 1circuit (do all 7 exercises)
Intermediate
- Take no rest after each exercise
- Rest 3 minutes after you finish 1 circuit (do all 7 exercises)
Advanced
- Take No rest after you finish a circuit
- Rest only after you finish at least 2 circuits
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