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
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.
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)
It should take you about 10 minutes to finish this 7 exercise circuit
1 time
Complete this circuit at least 2 times & no more than 4 times to get a 10-to-20
minute workout.
Beginner
Take a 30-to-45 second rest after each exercise
Rest for 3-to-5 minutes after you finish
1circuit (do all
6 exercises)
Intermediate
Take no rest after each exercise
Rest 3 minutes after you finish 1 circuit
(do all 6 exercises)
Advanced
Take No rest after you finish a circuit
Rest only after you finish at least 2 circuits
Use dumbbells that are heavy enough
to give you a good workout. Although no pain no gain is a bad rule to
follow… You don't need to use a weight that's too light where you don't feel anything
at all and…
Do not use a weight that is so heavy where you have to strain,
contort and twist your body just to finish a repetition.
Exercise #1
Walking Lunge for 25 yards or 10-15 repetitions on each leg.
Exercise #2 One Arm Dumbbell Snatch 12-15 repetitions
Exercise #3 Power Clean 12-15 repetitions
It should take you about 5 minutes to finish this 3 exercise circuit
1 time
Complete this circuit at least 3 times and no more than 5 times to get a 10-to-15 minute
workout.
Beginner
Take a 30-to-45 second rest after each exercise
Rest for 3-to-5 minutes after you finish 1 circuit
(do all 3 exercises)
Intermediate
Take no rest after each exercise
Rest 3 minutes after you finish 1 circuit
(do all 3 exercises)
Advanced
Take No rest after you finish a circuit
Rest only after you finish at least 2 circuits
Use dumbbells that are heavy enough
to give you a good workout. Although no pain no gain is a bad rule to
follow… You don't need to use a weight that's too light where you don't feel anything
at all and…
Do not use a weight that is so heavy where you have to strain,
contort and twist your body just to finish a repetition.
To get a better workout make sure that you have
everything setup before you start the circuit. Stopping in the
middle of a circuit to setup equipment would defeat the purpose
of having a circuit. The constant stopping to get equipment would
take away the aerobic fat burning benefit.
Circuit training or any other weight training workouts should
be performed 2-to-3 times a week.
