Circuit Training

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)