4 Day Complete Home Work Out Circuit

4 Day Complete Home Work Out Circuit

Intro Video

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4 Day Weekly Work Out Plans

for

6 Weeks

1. 12, 12, 12, 12 (Measuring Stick)

Note: 4 Sets for each Muscle.
     a. Back, Biceps
     b. Chest, Triceps
     c. Quadriceps and Hamstrings
     d. Shoulders

2. 15, 12, 10, 10 (Down Stairs Walk)

3. 10, 10, 10, 10 (10 More Times)

4. 10, 8, 6, 10 (Drop Off) Note: All done in the same set.

5. 20, 20, 20, 20 (Long Distance)

6. 12, 10, 5, 5 (Weight)

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4 Day Complete Home Workout Circuit

Note: All Exercises will be performed with Bosu, Yoga Ball, Chair, Resistance Bands, Chairs and Dumbbells.

1. Workout # 1 (Back, Bicep)

Note: 4 Sets for each Super Set.

A. Super Set # 1
1. Back (Bent Over Rows)
2. Biceps (Bicep Curls)

B. Super Set # 2
1. Back (Lower Back)
2. Biceps (Wide Grip Curls)

C. Super Set # 3
1. Biceps (Hammer Curls with Dumbbells or Ropes)
2. Abs : Note: Sets of 15-20 Reps.

2. Workout # 2 (Chest, Triceps)  

Note: 4 Sets for each Super Set.

A. Super Set # 1
1. Chest (Chest Press)
2. Triceps (Tricep Kickbacks)

B. Super Set # 2
1. Chest (Chest Fly)
2. Triceps (Tricep Push Ups)

C. Super Set # 3
1. Chest (Push Ups)
2. Triceps (Tricep Dips)
3. Abs : Note: Sets of 15-20 Reps.

3 Workout # 3 (Quadriceps and Hamstrings) 

 Note: 4 Sets for each Super Set.

A. Super Set # 1
1. Quadriceps (Squats)
2. Hamstrings (Lunges)
3. Calves (Calve Raises) Note: Sets of 20 Reps.

B. Super Set # 2
1. Quadriceps (Jumping Jacks) Note: Sets of 20 Reps.
2. Hamstrings ( Step Ups)
3. Calves (Calve Raises) Note: Sets of 20 Reps.

C. Super Set # 3
1. Gluteous (Kick Backs)
2. Hips (Side Kicks)
3. Calves (Calve Raises) Note: Sets of 20 Reps.

4 Workout # 4 (Shoulders) 

 Note: 4 Sets for each Super Set.

A. Super Set # 1
1. Shoulders (Shoulder Press)
2. Shoulders  Side Arm Raise)

B. Super Set # 2
1. Shoulders  Front Arm Raises)
2. Shoulders (Up Right Rows)

C. Super Set # 3

1. Shoulders (Lat Rows)
2. Shoulders (Rear Dealt)
3. Abs : Note: Sets of 15-20 Reps

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4 Day Complete Home Workout Circuit

Note: All Exercises will be performed with Bosu, Yoga Ball, Chair, Resistance Bands, Chairs and Dumbbells.

Workout # 1 (Back, Bicep)

Super Set # 1

Back Exercise

Bicep Exercise

Super Set # 2

Back Exercise

Bicep Exercise

Super Set #3

Bicep Exercise

Abs : Note: Sets of 15-20 Reps.

Workout # 2 (Chest, Triceps)

Super Set # 1

Chest Exercise

Tricep Exercise

Super Set #2

Chest Exercise

Tricep Exercise

Super Set #3

Chest Exercise

Tricep Exercise

Abs : Note: Sets of 15-20 Reps.

Workout # 3 ( Quadriceps and Hamstrings)

Super Set #1

Quadriceps Exercise

Hamstring Exercise

Calves (Calve Raises) Note: Sets of 20 Reps.

Super Set # 2

Quadriceps Exercise

Hamstring Exercise

Calves (Calve Raises) Note: Sets of 20 Reps.

Super Set # 3

Gluteus Exercise

Hip Exercise

Calves (Calve Raises) Note: Sets of 20 Reps.

Workout # 4 ( Shoulders and Abs)

Shoulder Exercise

Shoulder Exercise

Super Set #2

Shoulder Exercise

Shoulder Exercise

Super Set #3

Shoulder Exercise

Shoulder Exercise

Abs : Note: Sets of 15-20 Reps.

3 Day Complete Home Work Out Circuit

3 Day Complete Home Work Out Circuit

Intro Video

____________________________________________________________________________________________________________________________________________________________________________________

3 Day Weekly Work Out Plans

for

6 Weeks

1. 10, 10,10,10 (Measuring Stick)

Note: 4 Sets on each Muscle
     a. Back, Biceps, Quadriceps
     b. Chest, Triceps, Hamstrings
     c. Shoulders, Calves

2. 15,12,12,10 (Down Stairs Walk)

3. 15,15,15,15 (Crazy Eights)

4. 15,10,6,10 (Drop Off)

5. 20,20,20,20 (Long Distance)

6. 12,10,5,5 (Weight)

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3 Day Complete Home Workout Circuit

Note: All Exercises will be performed with Bosu, Yoga Ball, Chair, Resistance Bands, Chairs and Dumbbells.

1. Workout # 1 (Back, Biceps, Quadriceps) 

Note: Sets of 4 for each Super Set.
A. Super Set # 1
1. Back (Bent Over Rows)
2. Biceps (Bicep Curls)
3. Quadriceps (Squats)

B. Super Set # 2
1. Back (Lower Back)
2. Biceps (Wide Grip Curls)
3. Quadriceps (Jumping Jacks: Note: Sets of 20)

C. Super Set # 3
1. Back (Chair Row)
2. Biceps (Hammer Curls)
3. Abs : Note: Sets of 15-20 Reps.

2. Workout # 2 (Chest, Triceps, Hamstrings)  

Note: Sets of 4 for each Super Set.
A. Super Set # 1
1. Chest (Chest Press)
2. Triceps (Tricep Kickbacks)
3. Hamstrings (Lunges)

B. Super Set # 2
1. Chest (Chest Flys)
2. Triceps (Tricep Dips)
3. Hamstrings (Step Ups)

C. Super Set # 3
1. Chest (Push Ups)
2. Triceps (Tricep Push Ups)
3. Abs : Note: Sets of 15-20 Reps.

3. Work Out # 3 (Shoulders, Calves) 

 Note: Sets of 4 for each Super Set.
A. Super Set # 1
1. Shoulder (Shoulder Press)
2. Calves (Calve Raises) Note: Sets of 20 Reps.
3. Shoulder (Side Arm Raises)

B. Super Set # 2
1. Shoulder (Front Arm Raises)
2. Calves (Calve Raises) Note: Sets of 20 Reps.
3. Shoulder (Upright Rows)

C. Super Set # 3
1. Shoulders (Lat Raises)
2. Calves (Calve Raises) Note: Sets of 20 Reps.

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3 Day Complete Home Workout Circuit

Note: All Exercises will be performed with Bosu, Yoga Ball, Chair, Resistance Bands, Chairs and Dumbbells.

Workout # 1 (Back, Biceps, Quadriceps)

Super Set # 1

Back Exercise

Bicep Exercise

Quadriceps Exercise

Super Set # 2

Back Exercise

Bicep Exercise

Quadriceps Exercise

Super Set # 3

Back Exercise

Biceps Exercise

Abs : Note: Sets of 15-20 Reps.

Workout # 2 ( Chest, Triceps, Hamstrings)

Super Set #1

Chest Exercise

Tricep Exercise

Hamstring Exercise

Super Set # 2 

Chest Exercise

Tricep Exercise

Hamstring Exercise

Super Set # 3

Chest Exercise

Tricep Exercise

Abs : Note: Sets of 15-20 Reps.

Work Out # 3 (Shoulders, Calves)

Super Set # 1

Shoulder Exercise

Calves (Calve Raises) Note: Sets of 20 Reps.

Shoulder Exercise

Super Set #2

Shoulder Exercise

Calves (Calve Raises) Note: Sets of 20 Reps.

Shoulder Exercise

Super Set # 3

Shoulder Exercise

Calves (Calve Raises) Note: Sets of 20 Reps.

2 Day Complete Home Work Out Circuit

2 Day Complete Home Work Out Circuit

Intro Video

 

____________________________________________________________________________________________________________________________________________________________________________________

 

2 Day Weekly Work Out Plans

for

6 Weeks

 

1. 10, 10,10,10 (Measuring Stick)

Note: 4 Sets on each Muscle.

     a. Back, Chest, Quadriceps, Triceps
     b. Shoulders, Biceps, Hamstrings, Calves

 

2. 15,12,10,8 (Down Stairs Walk)

3. 8,8,8,8 (Crazy Eights)

4. 15,10,6 (Drop Off) Note: All done in the same set.

5. 20,20,20 (Long Distance)

6. 12,10,5,5 (Weight)

____________________________________________________________________________________________________________________________________________________________________________________

 

2 Day Complete Home Workout Circuit

Note: All Exercises will be performed with Bosu, Yoga Ball, Chair, Resistance Bands, Chairs and Dumbbells.

 

1. Workout # 1 (Back, Chest, Quadriceps, Triceps, Abs) 

Note: 4 Sets on each Super Set.

A. Super Set # 1
1. Back ( Bent Over Rows)
2. Chest (Chest Press)
3. Quadriceps ( Squats)
4. Triceps( Tricep Kickbacks)

B. Super Set # 2
1. Back (Lower Back)
2. Chest ( Chest Fly)
3. Quadriceps (Jumping Jacks: Note- Sets of 20)
4. Triceps ( Tricep Dips)

C. Super Set # 3
1. Chest ( Push Ups)
2. Triceps ( Tricep Push Ups)
3. Abs : Note: Sets of 15-20 Reps.

 

2. Workout # 2 (Shoulder, Bicep, Hamstrings, Calves, Abs)  

Note: 4 Sets on each Super Set.

A. Super Set # 1
1. Shoulder(Shoulder Press)
2. Biceps (Bicep Curls)
3. Hamstrings (Lunges)
4. Calves (Calve Raises) Note: Sets of 20 Reps.

B. Super Set # 2
1. Shoulder (Side Arm Raises)
2. Biceps (Hammer Curls)
3. Hamstrings (Step Ups)
4. Calves (Calve Raises) Note: Sets of 20 Reps.

C. Super Set # 3
1. Shoulder (Front Arm Raises)
2. Biceps (Wide Grip Curls)
3. Calves (Calve Raises) Note: Sets of 20 Reps.
4. Abs: Note: Sets of 15-20 Reps.

____________________________________________________________________________________________________________________________________________________________________________________

 

 

2 Day Complete Home Work Out Circuit

 

Note: All Exercises will be performed with Bosu, Yoga Ball, Chair, Resistance Bands, Chairs and Dumbbells

 

Workout # 1 (Back, Chest, Quadriceps, Triceps, Abs)

 

Super Set #1

Back Exercise (Lat Rows)

 

Chest Exercise

 

Quadriceps Exercise

 

 

 

 

 

 

 

 

Triceps Exercise

 

 

Super Set #2

Back Exercise

 

 

Chest Exercise

 

 

Quadriceps Exercise

 

 

 

Tricep Exercise

 

 

Super Set # 3

 

Chest Exercise

 

 

 

Triceps Exercise

 

 

Abs: Note: Sets of  15-20 Reps

 

 

 

Workout # 2 (Shoulder, Bicep, Hamstrings, Calves, Abs)

 

Super Set #1

Shoulder Exercise

 

 

 

Bicep Exercise

 

 

 

 

Hamstrings Exercise

 

 

 

Calves (Calve Raises) Note: Sets of 20 Reps.

 

 

Super Set # 2

Shoulder Exercises

 

 

 

 

 

Biceps Exercise

 

 

 

Hamstring Exercises

 

 

Calves ( Calve Raises) Note: Sets of 20 Reps.

 

 

Super Set #3

Shoulder Exercise

 

 

 

Bicep Exercise

 

 

Calves ( Calve Raises) Note: Sets of 20 Reps.

 

 

Abs Exercise