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.