Workout Instructions:
This is a one week repeatable program that is meant to be done 3 days per week. This program can be done for 6-8 weeks before it should be varied with different exercises that are increasingly more challenging. Make sure to rest between your work-outs taking 24-48 hours of rest to ensure your muscles have enough time to recover. |
 Begin WorkoutWarmup: Perform this warm up and cardio session before you begin your strength training routine.
 NextCircuit 1 
A Circuit is a prescribed group of exercises. Circuit training involves going through this group one after another with a short rest between exercises.
- Perform the exercises in this circuit one after another taking approximately 30 seconds rest between each one. Complete the entire circuit 2 times before continuing on to your first interval.
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Bent Over Row
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Reps:
15 per side |
Rest between exercises:
30 seconds |
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Trunk Twists
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Reps:
15 per side |
Rest between exercises:
30 seconds |
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 Repeat if circuit not complete (OR) Next if circuit is completeExercise - Walk up an incline of 8-15 percent for 3-5 minutes.
Next
Circuit 2
A Circuit is a prescribed group of exercises. Circuit training involves going through this group one after another with a short rest between exercises.
- Perform the exercises in this circuit one after another taking approximately 30 seconds rest between each one. Complete the entire circuit 2 times before continuing on to your second cardio interval.
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Push Up
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Reps:
10-15 |
Rest between exercises:
30 seconds |
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Repeat if circuit not complete (OR) Next if circuit is complete
Exercise - Ride the stationary bike and complete 1 mile as fast as you can.
Next
Circuit 3
A Circuit is a prescribed group of exercises. Circuit training involves going through this group one after another with a short rest between exercises.
- Perform the exercises in this circuit one after another taking approximately 30 seconds rest between each one. Complete the entire circuit 2 times before continuing on with the rest of the program.
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Ab Crunches
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Reps:
15-20 |
Rest between exercises:
30 seconds |
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Repeat if circuit not complete (OR) Next if circuit is complete
Exercise - Complete this exercise once before completing your work-out.
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Plank
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Sets:
1 |
Reps:
30-60 seconds |
Rest between sets:
none |
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Next
 Congratulations! Workout complete!Comments/Questions/Replies about this Work Out Program:
Comment by member: liam_thornton (3/17/2008 6:20:00 AM) what do i do if i dont have an exercise ball ?
Comment by member: AshleyMarie (4/1/2008 9:25:44 AM) the balls are cheap to buy at walmart, target or pretty much anywhere.
Comment by member: cspotbunny (4/21/2008 11:00:14 AM) This is a rockin' workout. I had to miss the cardio bursts due to time constraints as I workout during my lunch hour so I can only imagine how great it would feel if you complete the whole thing!
Comment by member: thinkingthin (4/23/2008 7:39:46 AM) Loved it! Don't have a stationary bike, so did the third cardio interval back on the treadmill, and ran the first interval instead of walking. It's nice to have a work-out like that you can customize to fit your own needs/equipment.
Comment by member: peypey102 (5/22/2008 12:46:24 PM) if i dont have an exercise ball, can i use weight machines at the gym as substitutes?
Comment by member: yaoiman (6/6/2008 8:34:38 PM) The Trunk Twists. Is there a way to do them without the machine?
Comment by member: kimcoldlee (6/19/2008 1:34:37 PM) Great workout, I really enjoyed it. Trunk Twists are done in the video with exercise tubing. These are very inexpensive and can be found at sporting goods stores, or even walmart or target.
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