Circuit Training - Sample Program

Getting bored and tired of the regular routine? Try mixing up your workout with this circuit weight training program:

Circuit #1                                             Reps

Squats                                                   20

Pull Ups                                                Failure

Side Planks                                           30 sec/side

Circuit #2                                             Reps

Lunges                                                  15

Push n’ pulls                                          12

Calf Raises                                            15

Weighted Planks                                   45 sec

Circuit #3                                             Reps

One legged Seated Squats                     8/side

Feet elevated push-ups                          15-20

Crunches                                               20

Dips                                                      15

Circuit #4                                             Reps

Bent over row                                         15

Leg Raises                                            20

Shoulder press                                      12

Back Extensions                                   15

Preform each circuit as a superset and try to do 3 sets of each circuit with a 30 second rest in between sets before moving into the next circuit.  Have fun and enjoy!