Circuit Training
Day 1 : Back & Biceps
Day 2 : Chest & triceps
Day 3 : foam roll & stretch
DAY 4 : LEGS
DAY 5 : CALves & CORE
DAY 6 : UPPER BODY
DAY 7 : LEGS
Important Info:
This is about you working out at home without a trainer or much equipment apart from your myhomeworkout.ie 50kg set and yourself so communication is key! We are not right there with you so if there is a question on form, technique or what not please feel free to get in touch through the contact us page.
We have supplied a video link next to each movement if you are unsure how to perform the exercise for help.
Ensure that you are drinking adequate amounts of water each day (aim for a gallon i.e. 3.78 litres.)
An efficient circuit workout doesn't need to include a multitude of exercises. In fact, many of the most valuable training sessions are also the simplest. It makes sense if you stop to think about it: Instead of learning new moves constantly, you can focus on the details that matters most while performing this circuit workout, like adequate proper form and intensity.
How it works:
Warm up with some light foam rolling/ stretching to get those muscles & joints ready for an intense workout.
Next up, do 1 set of every exercise in order, with little to no rest between moves.
(If needed allow yourself 30 seconds max between sets.)
Day 1 : Back & Biceps
Bent over Rows (15 reps) (https://youtu.be/LktGPg-AkvY)
Dumbbell Hammer curls (12-15 reps) (https://youtu.be/zC3nLlEvin4)
Dumbbell deadlifts (8-10 reps) (https://youtu.be/lJ3QwaXNJfw)
Alternating Dumbbell curls (12-15 reps) (https://youtu.be/sAq_ocpRh_I)
(These 4 exercises count as 1 circuit non-stop until all 4 are completed. Then rest 30-60 seconds and repeat 4 times)
Day 2 : Chest & Triceps
Push ups/ Kneeling push ups (10-12 reps) (https://youtu.be/utzhPQuXWcA)
(For those who become tired and can no longer perform standard push ups you change to assisted push ups on your knees.)
Dumbbell overhead extensions (12-15 reps) (https://youtu.be/-Vyt2QdsR7E)
Incline Dumbbell press (10 reps) (https://youtu.be/0G2_XV7slIg)
Tricep kickbacks (12-15 reps) (https://youtu.be/ZO81bExngMI)
(These 4 exercises count as 1 circuit non-stop until all 4 are completed. Then rest 30-60 seconds and repeat 4 times)
Day 3 :
Foam roll, stretch, rest and recover (https://youtu.be/aTcRYJsuhkI)
Day 4 : Legs
Dumbbell reverse lunge (15 reps) (https://youtu.be/sjlsISvHyZs)
Dumbbell squat (12-15 reps) (https://youtu.be/v_c67Omje48)
Romanian deadlifts (15 reps) (https://youtu.be/LmaaLFNT1vs)
(These 3 exercises count as 1 circuit non-stop until all 3 are completed. Then rest 30-60 seconds and repeat 4 times)
Day 5 : Calves & Core
Standing Calf raises (25 reps) (https://youtu.be/-M4-G8p8fmc)
Russian twists (20 each side) (https://youtu.be/wkD8rjkodUI)
Dumbbell crunch (20 reps) (https://youtu.be/_nzyLUvtgvs)
Reverse crunch/ Hanging leg raises (20 reps) (https://youtu.be/hyv14e2QDq0)
(These 4 exercises count as 1 circuit non-stop until all 4 are completed. Then rest 30-60 seconds and repeat 4 times)
Day 6 : Upper Body
Dumbbell Shoulder press (10-12 reps) (https://youtu.be/qEwKCR5JCog)
Incline Dumbbell Bench press (12 reps) (https://youtu.be/0G2_XV7slIg)
Side delt raises (15 reps) (https://youtu.be/3VcKaXpzqRo)
Dumbbell Rows (12-15 reps) (https://youtu.be/pYcpY20QaE8)
(These 4 exercises count as 1 circuit non-stop until all 4 are completed. Then rest 30-60 seconds and repeat 4 times)
Day 7: Legs
Dumbbell reverse lunge (15 reps) (https://youtu.be/sjlsISvHyZs)
Dumbbell squat (12-15 reps) (https://youtu.be/v_c67Omje48)
Romanian deadlifts (15 reps) (https://youtu.be/LmaaLFNT1vs)
(These 3 exercises count as 1 circuit non-stop until all 3 are completed. Then rest 30-60 seconds and repeat 4 times)