Home Workout 005

Time-to-Beat Circuit Training: 4 Circuits

Note: Make sure to do a 10-minute proper warm-up before the workout and 10 minutes of cooldown after each session. Each circuit is performed 3 times. Track your reps for each 40-second interval and aim to match or exceed them in subsequent rounds. Rest for 60 seconds between circuits.

Circuit 1

Exercise	Duration
Push-Up to Shoulder Tap	40 seconds
Hip Thruster	40 seconds
Plank Side to Side Pulse	40 seconds
The Hundred Pilates	40 seconds

Rest 60 seconds and repeat.

Circuit 2

Exercise	Duration
Bent Knee Push-Ups with Full Range of Motion	40 seconds
Flutters Down	40 seconds
Mountain Climbers (Slow and Controlled)	40 seconds
Superman Swimming	40 seconds

Rest 60 seconds and repeat.

Circuit 3

Exercise	Duration
Pike Push-Ups	40 seconds
Seated Leg Extensions with 2-Second Hold	40 seconds
Plank to Push-Up	40 seconds
V Pose Hold	40 seconds

Rest 60 seconds and repeat.

Circuit 4

Exercise	Duration
Single Leg Deadlift	40 seconds each side
Donkey Kicks	20 seconds each side
Bird-Dog	40 seconds
Russian Twists	40 seconds

Rest 60 seconds and repeat.

Note: Complete each circuit 3 times. Track your reps for each 40-second interval and aim to match or exceed them in the next round.