2 Day Complete Home Work Out Circuit

Intro Video

 

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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)

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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.

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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