WORKOUT OF THE DAY
Right now we have a months worth of circuit training. After each workout there is an optional Finisher workout at the bottom of the page. Check the links to the right for how to do certain exercises.
Burpees
Push Ups
Swing Lunges
V-Ups
Overhead Clap Jacks
45 seconds on, 15 seconds off,
1 minute rest between rounds,
4 rounds
Burpee Tuck Jumps
3 Stop Push Ups
Fwd Lunges
ABS Hips Raises
Seal Jacks
45 seconds on, 15 seconds off,
1 minute rest between rounds,
4 rounds
Circuit #1 Week 1
3 sets of each
Body Weight Squats [8, 12, 15]
Push Ups [8, 12, 15]
Reverse Lunges 12 per leg
Body Weight Rows [8, 12, 15]
Cross Body Mountain Climbers [15 per leg]
Jumping Jacks [30 each set]
Rest 1 minute after each circuit
Circuit #2 Week
3 sets of each
Spiderman Pushups [6-10]
Squat Jumps 15
V-Ups 12 per leg
Burpees 10
Run in Place 50 steps
Push Ups 10
Alternating Leg Raises 15 per leg
Rest 1 minute after each circuit
Circuit #3 Week 3
This week is time based, 30 seconds on, 15 seconds rest, go through the circuit 3 times
Squat to Squat Jump (1 Squat, 1 Squat Jump, Repeat)
Push Ups
Lunge Jumps
Inverted Row
T Push ups
Total Body Extentions
Prisoner Lunges
Body Saw
Burpees
Shuttle Sprints
Rest 2minutes after each circuit.
Circuit #4 Week 4
Time Based Again, 60 seconds on, 15 off, if you need to stop and rest do so, go through 3 times with a minute rest in between circuits. Optional, 45 on 15 off.
Body Weight Squats
Duck Unders
Spiderman Climbs
Push Ups
Prisoner Swing lunges
Touch Jumps
Leg Raises
ABC V-Ups
Run In Place
Burpees
Circuit #3 Week 3
Low Jump Lunges [4 Each leg]
Push Ups [4]
Cross Body Mountain Climbers [4]
Rest [4 seconds]
Repeat [8 times]