Achieve Faster Results with Circuit Training: Enhance your fitness journey by incorporating circuit training into your workout routine. This dynamic and efficient training method combines strength exercises with cardiovascular activities, allowing you to maximize your speed and overall performance. By continuously moving from one exercise to another with minimal rest, circuit training keeps your heart rate elevated, promoting calorie burn and improved cardiovascular endurance.
Additionally, the variety of exercises targeting different muscle groups ensures a well-rounded workout, helping you build strength, agility, and speed simultaneously. Say goodbye to monotonous workouts and embrace the power of circuit training to accelerate your fitness progress.
Looking for weight loss, fat loss, muscle building fast results then this is Circuit Training Gym Workout For Speed up Results is best for you. It’s also best workout plan to build endurance. Always use weight which you can handle without support and try to go for maximum repetition if you wants to improve fast.
You must learn about proper warm up and cool down after workout. click on names to find How to Warm-up before workout? and How to Cool-down after workout?. You must also learn about Static Stretching for avoid DOMS. Delayed-onset muscle soreness (DOMS) is muscle pain that begins after you’ve worked out.
Instead of body-weights exercise you also can choose a treadmill or cross-trainer as your warm-up for 10-15 minutes before workout. It is also advisable to start with light-weight 15 to 25 reps, 1 min rest and 2-3 sets of your first exercise and consider it as your part of the warm-up.
Note – Click on Any Exercise Name you can get the full guide video.
Day 1 Monday: Upper Body
Sets 3 Circuits Reps 8 Rest 1 Min
Exercises:
1. Pec Deck Chest Fly
2. Machine Shoulder Press
3. Wide Grip lat Pull Down
4. Cable Pushdown
5. Standing Biceps Cable Curl
6. Double Crunches
7. Opposite Arm and Leg Raise
8. Swimming Exercise
Day 2 Tuesday: Lower Body
Sets 3 Circuits Reps 8 Rest 1 Min
Exercises:
1. Body Weight Bench Squat Or Barbell Squat
2. Leg Press
3. Leg Extension
4. Lying Leg Curl
5. Seated Calf Raise Toes Pointed Outward
6. Glute Bridge
7. Body weight Plank Hold
Day 3 Wednesday: Rest or Cardio
Cardio:
15–25 minutes cardio low to moderate level on any cardiovascular machine like a treadmill, recumbent bike, stepper, cross trainer, rowing machine, etc. You can do switch between equipment as well, like a 5-minute treadmill first, a 3-minute cross-trainer, and a 5-minute cycle.
Day 4 Thursday: Upper Body
Sets 3 Circuits Reps 8 Rest 1 Min
Exercises:
1. Pec Deck Chest Fly
2. Machine Shoulder Press
3. Wide Grip lat Pull Down
4. Cable Pushdown
5. Standing Biceps Cable Curl
6. Double Crunches
7. X–Crunches Properly
8. Opposite Arm and Leg Raise
9. Swimming Exercise
Day 5 Friday: Cardio and Abdominals
Cardio:
15–25 minutes cardio low to moderate level on any cardiovascular machine like a treadmill, recumbent bike, stepper, cross trainer, rowing machine, etc. You can do switch between equipment as well, like a 5-minute treadmill first, a 3-minute cross-trainer, and a 5-minute cycle.
Abdominals:
Sets 3 Circuits Reps 8 Rest 1 Min
Exercises:
1. Dumbbell Side Bend
2. Hanging Leg Raises Toes to Bar
3. On mat feet together leg raise
4. Elbow Side Plank with leg raise
5. Glute Bridge
6. Opposite Arm and Leg Raise
Day 6 Saturday: Lower Body
Sets 3 Circuits Reps 8 Rest 1 Min
Exercises:
1. Body Weight Bench Squat Or Barbell Squat
2. Leg Press
3. Leg Extension
4. Lying Leg Curl
5. Seated Calf Raise Toes Pointed Outward
6. Glute Bridge
7. Body weight Plank Hold
Day 7 Sunday: Rest
Sunday – Rest For Recovery
Rest helps to speed up the recovery and Gain the body strength in any physical activity.
Disclaimer:
We serve as trainers and mentors who help you reach your fitness, wellness, and health goals. As you know every individual is different so their nutrition and fitness plans. The information we provide is based on our personal experience as an online fitness trainer and nutritionist. So You must consult with your physician before following any training or diet plans on this website.
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