3 Day Complete Home Work Out Circuit

Intro Video

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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.