Home Workout 004

Whole-Body Strength Training Session: Structured Circuits

Complete each circuit with no rest between exercises and take a 60-second rest after each circuit.

Circuit 1: Upper Body Strength (4 Rounds)

Exercise	Reps
Supported Push-Ups	Pyramid: 15-18-21-24
Single-Arm Rows	15 reps per arm
Pullovers Push-Ups	15 reps
Tricep Extensions	Pyramid: 15-18-21-24

Circuit 2: Lower Body Strength (4 Rounds)

Exercise	Reps
Bulgarian Split Squats	10 reps each leg
Single-Leg Romanian Deadlift	10 reps per leg
Weighted Squats	15 reps
Rack Pulls (with challenging weight)	Pyramid: 10-13-17-20

Circuit 3: Core (3 Rounds)

Exercise	Reps
Bicycle Crunches	30 reps with a little crunched upper body
Side Planks	30 pulses each side
Russian Twists (with weight)	30 reps each side
Hyper Extension	30 reps

Note: No rest between exercises in each circuit, and take a 60-second rest after each circuit.