Circuit Training Workout: Week 1

Circuit Training Workout: Week 1

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During Circuit Training Workout, Week 1, you will be introduced to the circuits and cardio days that will burn fat and prepare your body for the muscle-building exercises in later weeks. 

This workout is designed for the intermediate fitness enthusiast that is trying to lose body fat. With built-in modifications for completing exercises at home, this program is even optimized for the person who does not have time during the work week to head to the gym.

Phase 1- Circuit Training and Cardio:

Burn fat and prepare muscles for future phases. Working in the 20-25 lbs rep range will tone muscles and burn fat at the same time. Choose a weight that will allow you to reach unassisted failure on the last rep.

Welcome to Circuit Training Workout, Week 1!


Circuit Training: Week 1

Day 1: Circuits

  • (Optional) Cardio - Do 20-30 minutes of light cardio training keeping your heart rate under 60% of your max heart rate (also called Exercise Heart Rate ExHr).
    • Exercise heart rate is generally 130-145 bpm.
  • Stretch your worked muscles for 5 minutes. Spend 10-30 seconds on each stretch.

During Circuit Training Workout, Week 1, make sure that you are pushing yourself hard, but not to the point that you are too sore to continue with the next day's workout.

Day 2: Abs and Cardio

  • Warm up 5-10 minutes, slow jog
  • Perform the following Abs Circuit 2 times. Complete each exercise until failure.
  • 30-45 minutes of steady state cardio at ExHr

Day 3: Circuits

  • (Optional) Cardio - Do 20-30 minutes of light cardio training keeping your heart rate under 60% of your max heart rate (also called Exercise Heart Rate ExHr).
    • Exercise heart rate is generally 130-145 bpm.
  • Stretch your worked muscles for 5 minutes. Spend 10-30 seconds on each stretch.

Great Job! Only one more day of circuits in Circuit Training Workout, Week 1!

Day 4: Abs and Cardio

Day 5: Circuits

  • (Optional) Cardio - Do 20-30 minutes of light cardio training at ExHr.
  • Stretch your worked muscles for 5 minutes. Spend 10-30 seconds on each stretch.

Day 6: Abs and Cardio

  • Warm up 5-10 minutes, slow jog
  • Perform the following Abs Exercises (not a circuit).
    • Hanging Leg Raises; 2 sets to failure
    • Medicine Ball Twists; 2 sets to failure
    • Cardio - Complete 30+ minutes of intense cardio training. Go out, have fun, work hard.(Ex: running, sprints, bicycling)

Day 7: Rest

Focus on a 15 minute session dedicated towards your flexibility. Do not stretch to the point of pain.Warm up your muscles with 5-10 minutes of light aerobic activity prior to stretching. (Ex: jumping jacks, running in place)

Congratulations! You completed Circuit Training Workout, Week 1! Stay motivated and work hard and you will see amazing progress in the weeks to come.


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