Home Workout 009

Full-Body Circuit Training Session

Rest between Sets: 2 minutes

Rounds: 3 rounds for each circuit, aiming to complete each set faster than the previous one. Ensure a proper warm-up before and a cooldown after the workout.

Warm-Up (5-10 mins)

• Jumping Jacks – 1 min
• Dynamic Stretching (hip circles, arm swings) – 2 mins
• Mountain Climbers – 1 min
• Bodyweight Squats – 1 min

Circuit 1: Full Body Power

1. Burpees – 15 reps
2. Jumping Lunges – 20 reps (10 per leg)
3. Push-Ups – 20 reps
4. Dumbbell Thrusters – 15 reps
5. Plank to Shoulder Taps – 30 taps (15 per side)

Rest: 2 minutes

Rounds: 3 rounds, aim to beat the previous round’s time.

Circuit 2: Core and Cardio Blitz

1. Mountain Climbers – 40 reps (20 per leg)
2. Bicycle Crunches – 30 reps (15 per side)
3. High Knees – 40 reps
4. V-Ups – 20 reps
5. Russian Twists – 30 reps (15 per side, with or without weight)

Rest: 2 minutes

Rounds: 3 rounds, aim to beat the previous round’s time.

Circuit 3: Upper Body Burn

1. Push Press (Dumbbells) – 15 reps
2. Kettlebell Swings – 20 reps (or substitute with dumbbell swings)
3. Diamond Push-Ups – 15 reps
4. Renegade Rows (with Dumbbells) – 20 reps (10 per side)
5. Burpee to Push-Up – 12 reps

Rest: 2 minutes

Rounds: 3 rounds, aim to beat the previous round’s time.

Circuit 4: Lower Body Strength and Speed

1. Jump Squats – 20 reps
2. Alternating Dumbbell Step-Ups – 20 reps (10 per leg)
3. Side-to-Side Skaters – 30 reps (15 per side)
4. Glute Bridge Marches – 20 reps (10 per leg)
5. Lateral Lunges – 20 reps (10 per side)

Rest: 2 minutes

Rounds: 3 rounds, aim to beat the previous round’s time.

Cooldown (5-10 mins)

• Child’s Pose – 1 min
• Figure 4 Stretch – 1 min per leg
• Cat-Cow Stretch – 2 mins