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Try this advanced home circuit training workout if you're pressed for time or want a workout you can do while watching tv. It'll target your major muscle groups while getting your heart rate up to get your cardio in too. Depending on your level it can be pretty tough so try it out and if it seems too hard at first, try the beginner's circuit training workout for a couple of weeks and then come back and try this one. You know your body better than anybody so don't push yourself too hard unless you know you can handle it and don't take it too easy either. Do this workout on alternating days either Mon/Wed/Fri or Tues/Thurs. You can do abs and cardio on the other days. Each exercise in the circuit is to be done one right after the other with no rest until the end of the circuit. That's how you'll get your heart rate up. So do the following circuit 3-5 times depending on your level and increase your rest time as needed. Train hard but know your limits.
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Warm up & Stretch 15 - 20 reps Squats 15 - 20 reps Push Ups 15 - 20 reps Dumbbell Rows 15 each leg Lunges 10 - 15 reps Medicine Ball Push Ups 15 - 20 reps Reverse Flys 30 seconds Mountain Climber REST 2 minutes then repeat circuit
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Squats
Begin standing straight up with the dumbbells, if you'll be using them. Your back should remain straight throughout each rep. As you slowly lower your body, keep your knees behind the toes & bend your knees at 90 degrees. When your knees bend at 90 degrees, your thighs should be parallel to the ground. Hold for 2-5 seconds, depending on your level. Then push at the heels and raise yourself slowly back to the standing position. Focus on quality not quantity. |
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Push Ups
Lie face-down with your hands at shoulder level and slightly more than shoulder-width apart, your feet together and parallel to each other. Your body should make a straight line from the heels of your feet through your knees & through your hips and all the way up your back. Don’t let your butt hang or rise high in the air. This may do more harm than good so make sure to keep a straight form. Focus on quality not quantity. Slowly lower your body towards the ground. Bend your arms and keep your wrists stabilized. Keep your body straight and your feet together. Do not go all the way to the ground. Make sure when you go down that your elbow does not break the plane of your body. Use a slow controlled motion. Let your body go down slowly, hold for 1-2 seconds, & return to the top. If you feel any joint pain, try moving your hands further out to the side or closer in to your side. |
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Dumbbell Rows
Grab 2 dumbbells. Keeping your back straight, bend forward at your waist so that your chest is leaning forward over your feet. You can use a weight lifting belt for more support. Slightly bend at the knees, keeping your feet just beyond shoulder width apart. With your arms extended, grab the dumbbells with your palms facing inward towards each other and your hands about shoulder width apart. Lift or pull the dumbbells up and into your stomach area. You should feel your back muscles squeezing at the top. Hold for 2 seconds. Slowly return to the start position and repeat. |
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Lunges
To minimize straining your knees, make sure your knee never extends forward past your toes. Begin by standing straight up. Hold your weights to the side in each hand if you're using any. Take a step forward & slowly lower your body towards the ground. Again, make sure your knee does not go past your toes. Now you are going to push off and return to your starting stance. That's 1 rep. Continue with the same leg stepping forward until you have completed your set. Then switch legs and do the same amount of reps on your other leg. |
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Medicine Ball Push Ups
Your body should make a straight line from the heels of your feet through your knees & through your hips and all the way up your back. Don’t let your butt hang or rise high in the air. This may do more harm than good so make sure to keep a straight form. Focus on quality not quantity. Place a medicine ball between your hands in front of you (see pic). Now place both hands on top of the ball and hold the ball in place. Push up off the ball while keeping your hands balanced on the ball. The ball will naturally try to roll around a little which will activate your core muscles. Brace your core muscles, keeping your back straight and your head steady. Remember to breathe. |
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Reverse Flys
Can be done on an exercise ball or standing while bending at the waist. Only your arms will move during the exercise. Bend at the waist and DO NOT arch your back. Keep your back straight and parallel to the ground. Your arms should be hanging straight down with weights in hand. You can use soup cans in place of dumbbells. Exhale as you slowly lift the weights to the side, keeping your arms straight. Only your arms should be moving as you stop when your arms are horizontal. In a slow controlled movement, return to the starting position. Do not use momentum for these...it should be done in a slow controlled motion. |
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Mountain Climber
Get in a push up position on your hands and toes. Quickly but safely, bring your right knee in towards your chest, resting the foot on the floor. Jump up and switch feet in the air, bringing the left foot in and the right foot back. Continue alternating the feet as fast as you safely can for 30-60 seconds. |
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