Workout Instructions:
Once you have completed this workout, allow your body at least 24 hours before performing other exercises or programs. This will allow your muscles to recover and regenerate. You may repeat this program or select a another program within the same category and level of diffficulty. |
 Begin WorkoutCircuit 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 2-3 times before continuing on with the rest of the program.
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Push Up
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Reps:
12-20 |
Rest between exercises:
30 seconds |
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Ab Crunches
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Reps:
15-20 |
Rest between exercises:
30 seconds |
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Side Plank
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Reps:
30-45 seconds |
Rest between exercises:
30 seconds |
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 Repeat if circuit not complete (OR) Next if circuit is completeCircuit 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 2-3 times before continuing on with the rest of the program.
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Scissors
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Reps:
20 |
Rest between exercises:
30 seconds |
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Cross Overs
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Reps:
20 |
Rest between exercises:
30 seconds |
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Repeat if circuit not complete (OR) Next if circuit is complete
 Congratulations! Workout complete!Comments/Questions/Replies about this Work Out Program:
Comment by member: Ben (8/15/2007 5:51:17 AM) The plank superman is really hard and if you want to build up to it you can do the traditional supermans - http://www.trainwithmeonline.com/exercise_6_Superman.html - supersetted with a plank - http://www.trainwithmeonline.com/exercise_98_Plank.html - Cheers!
Comment by member: George (7/12/2008 11:50:10 PM) Hey Darren, it's 15 to 20 reps total. Meaning, try to do at least 15, but if you can, go as high as 20.
Comment by member: roberdc (7/7/2007 2:39:46 AM) How hard is the Plank Superman? It kicked my butt! Send me a message on any ideas...
Comment by member: PeggyM (5/31/2007 6:24:19 PM) This is a great start for someone like me
Comment by member: noqueso (7/2/2007 4:50:33 PM) really perfect workout for someone like me who's a beginner.
Comment by member: Kaydeee (7/19/2007 6:58:48 PM) I really can't do crunches D;
Comment by member: JimmyB (7/31/2007 10:46:46 AM) This is outstanding for me. This is the first day and I have to admit I am way outta shape !! Do not be discourage during the first few days folks. Just keep trying!! Stick with it !! Push up?? Yeah I did 10 the first time, 6 was as many as I could do the second go around...If i can do it you can do it!! Just do as many as you can starting out...We ALL start somewhere !!!
Comment by member: DaveBorrego (10/22/2007 9:51:07 PM) This is a good solid routine. I work on the road and have a hard time finding gyms to go to. This I can do in my hotle room.
Comment by member: DaveBorrego (11/28/2007 1:52:38 PM) I've incorporated this workout into to my weekly routine and it has made a noticeable difference. I have recommended this routine to several friends and family members that have asked me "have you been working out" which is a question I never get tired of hearing.
Comment by member: torilee (8/30/2007 7:11:27 PM) i'm wondering if you could substitute for the plank superman as a traditional plank and not plank on elbows...
Comment by member: koonta (9/5/2007 10:57:32 PM) I thought that the plank Superman is really hard both strength and coordination wise.
Comment by member: hollychristine (9/5/2007 11:22:14 AM) I never knew how out of shape I was. But this is definetly a great start for me.
Comment by member: chirper9 (8/11/2007 12:41:05 PM) Wow it's been almost 2 years since I got out of the Air Force and didn't realize how out of shape I've gotten. The last three exercise are done in the military and really good for the body. I must say the Plank Superman killed me but what a workout!!!
Comment by member: NerveEx (8/21/2007 8:01:31 AM) Squats 20x2, P/U 12x2, Crunch 20x2, Plank 30x2. Supermana 2x1 wow! extreme hard, Leg Drops 12x2, Scissors 20x2, CrossO 20x2. 20lbs DumbCurls 8x1, 20lbs DumpPress 8x1, 20lbs DumpPullOver 8x1. Good sweat!
Comment by member: NerveEx (8/23/2007 9:11:48 AM) Thurs. 8.23 Squats 20x2, P/U 12x1, Crunch 20x2, Side Plank 40s Superman Bridge only 45s, Drop 12x2, Scissors 12x2, CrossO 12x2
Comment by member: NerveEx (8/31/2007 8:31:28 AM) 8/31/07 Squats 20/20, P/U"s 16/12 , Crunch 20/20 , Slant 45s/35 Face Down Plank 45/35, Drops 15/15, Scissors 20/20, Cross 20/20 .
Comment by member: NerveEx (9/3/2007 2:44:53 PM) 9/03/07 P/U: 18/15, Slant: 45/30 Bridge 45/30 Good sweat!
Comment by member: NerveEx (9/5/2007 8:48:21 AM) 9.05.07 P/U 20/15, Slant 45/35 Superman 2/5 Drops 15/15 Sci 20/20 cross 20/20 I/m getting better on the Plank Superman. Just have to do it calmly and concentrate on keepping balanced.
Comment by member: NerveEx (8/27/2007 11:23:13 AM) Squat 20, P/U 15, Crunch 20, Plank 30s Superman 5, Drops 15/8, Scissors 20/20, Cross Overs 10/12
Comment by member: alexis_deller (8/26/2007 6:22:32 PM) i would love to know how to figure out how many calories i burn by doing this
Comment by member: AntiGuru (9/8/2007 2:26:58 AM) I hate to admit it but the Scissors taught me one thing and that is that im terribly unfit.
Comment by member: chisholmsbaby (12/18/2007 7:42:22 AM) wow . . . i was very suprised that i could actually do the minimum for each workout and i did the cricuit twice for each . . . i am so tired but i fell good at the same time. I am definetly going to stick with this
Comment by member: kasha (12/18/2007 6:37:41 PM) GOING TO START THIS TOMORROW...ANY SUGGESTIONS? TIPS...
Comment by member: javabot (2/12/2008 8:27:38 PM) the plank superman is really hard...lol
Comment by member: iixHellboyxii (2/16/2008 2:17:36 AM) This workout really kicked my butt. I am so pathetic I cant do a full pushup yet. Any ideas on how to build up my arm strength more so I am able to do it?
Comment by member: tacklebox (2/28/2008 12:53:35 PM) This is my second time doing this workout, and even though I'm also out of shape, the second day went way better than the first one. This is a routine that I'm going to stick with for a while. :)
Comment by member: onesmartcookie (3/27/2008 8:22:56 PM) Holy crap. I haven't done some of these since 1985. My goal is to do this at least two times a week.
Comment by member: hotmamaoa (5/2/2008 7:12:36 AM) OMG!!! The Plank Superman was impossible for me to do (for now...). I still consider myself a beginner and also don't feel I'm quite coordinated enough to successfully perform this move. I substituted that move by performing more Side Planks. Although, the muscle groups worked are different, it felt better than omitting an exercise altogether. The no equip required are gonna be great when I can't make it to the gym! i feel great!
Comment by member: amandaemack (5/28/2008 11:39:47 AM) Thank you for the alternative superman! It took all that I had just to hold the plank... lol! Boy, I am out of shape!
Comment by member: darrenw91 (7/12/2008 10:06:41 PM) im confuse so for pushups you do 15 sets with 20 in each set ?
Comment by member: RobMaldo6152 (7/19/2008 5:21:52 PM) It was harder then i expected but i liked it, i didn't feel like going to the gym today so i thought i do some calastentics at home and this was a lot more challanging then i thought so i'm happy
Comment by member: idealShape (8/8/2008 5:47:22 PM) hello everyone, i have a question: how is this meant? should i make the "standing free squat" 15 reps and then "push up" 12 reps, then "ab crunches" 15 reps and then side plank for 30 sec.... AND AFTER THAT do the whole from beginning 3 times: "standing free squat"..."push ups" .... OR doing the "standing free squat" 15 reps..wait 30 sec....then "standing free squat" 15 reps....wait 30 sec...2 times more the same procedure... then move over to the "push ups" and so on...??? thanks in a
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