Unless Fitness is your job nobody has hours a day to spend in the gym. Circuit training is the perfect workout for the time-crunched fitness fiend. You can set up as many or as few stations as you like.
- Press ups, Bench dips, Medicine ball chest pass, Bench lift
•Core & trunk
- Sit ups (lower abdominal's), Stomach crunch (upper abdominal's), Back extension chest raise
- Squat jumps, Astride jumps, Step ups, Shuttle runs, Shuttle runs, Bench squat
- Bur-pees, Treadmills, Squat thrusts, Skipping(optional)
Monday Upper-body: 15x Push-ups; 10-12x Bench dips; 10x Medicine ball chest pass; 10-15 Bench lift: Do it in circuit 4x times, between sets 30 sec pause.
Tuesday Core &truck: 15x Sit ups(lower abdominal's) ;15x Stomach crunch (upper abdominal's);15x Back extension chest raise : Do it in circuit 4x times , between sets 30 sec pause.
Wednesday Lowe-body: 15x Squat jumps, 15x Astride jumps, 12x Step ups(Each leg), 15 sec Shuttle runs, 15x Bench squat. Do it in circuit 4x times, between sets 30 sec pause.
Friday Total-Body:10-15x Burphee, 4-5 min running interval 1 min sprint 1 min jogging, 10-15x Squat thrusts, 30-60sec Skipping. Do it in circuit 4x times, between sets 30 sec pause.