Circuit Training with H.I.I.T. Treadmill (for Larsen & Chan)
General
Beginner
Dumbbell
Plan Details
The Circuit Training with H.I.I.T. Treadmill (for Larsen & Chan) routine by Larsen-Aster is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Circuit training is a form of body conditioning or resistance training using high-intensity aerobics. It targets strength building or muscular endurance. An exercise "circuit" is one completion of all prescribed exercises in the program. When one circuit is complete, one begins the first exercise again for the next circuit. (See https://en.wikipedia.org/wiki/Circuit_training) Studies at Baylor University and The Cooper Institute show that circuit training is the most time efficient way to enhance cardiovascular fitness and muscle endurance. Studies show that circuit training helps women to achieve their goals and maintain them longer than other forms of exercise or diet. (Heavin, Gary and Colman, Carol, C. Reprint edition (December 7, 2004). Curves: Permanent Results Without Permanent Dieting) Traditionally, the time between exercises in circuit training is short, often with rapid movement to the next exercise. Benefits of circuit training are: •Circuit training is a great boredom buster: Moving quickly from one exercise to the next means your mind doesn't have time to wander or tune out. •An all-strength circuit burns 30 percent more calories (about nine per minute!) than a typical weight workout and offers more cardio benefits. In this five (5) day Circuit Training Routine mixes a series of strength exercise steps with a 5-minute cardio High-Intensity-Interval-Training (H.I.I.T.) run. The H.I.I.T. run the ends the circuit. The daily routine consists of 4 to 5 circuits. Each step in the circuit has 12 reps and then a 30 second cool down. The complete daily circuit can be repeated for a more intense workout.
Routine detail
Mon
Day 1 - Upper Body Chest, Back & Shoulders Circuit Training
Est. 61 min
16 exercises
Star Jump
1 Set x 20 Reps
Push-Up
1 Set x 12 Reps
Treadmill Running
1 Set
Dumbbell Bench Press
1 Set x 12 Reps
Machine Fly
1 Set x 12 Reps
Dumbbell Incline Bench Press
1 Set x 12 Reps
Treadmill Running
1 Set
Cable Lat Pulldown (Wide Grip)
1 Set x 12 Reps
Cable Seated Row
1 Set x 12 Reps
Cable Incline Bench Row
1 Set x 12 Reps
Dumbbell Incline Bench Row
1 Set x 12 Reps
Treadmill Running
1 Set
Dumbbell Seated Alternating Arnold Press
1 Set x 12 Reps
Dumbbell Alternating Front Raise
1 Set x 12 Reps
Dumbbell Shoulder Shrug
1 Set x 12 Reps
Treadmill Running
1 Set
Tue
Day 2 - Abs Circuit Training
Est. 50 min
13 exercises
Star Jump
1 Set x 20 Reps
Elevated Push-Up
1 Set x 12 Reps
Treadmill Running
1 Set
Cable Kneeling Crunch (Rope)
1 Set x 12 Reps
Hanging Leg Raise
1 Set x 12 Reps
Stability Ball Crunch
1 Set x 12 Reps
Stability Ball Jack Knife Push-Up
1 Set x 12 Reps
Treadmill Running
1 Set
Decline Bench Leg Raise
1 Set x 12 Reps
Stability Ball Trunk Rotation
1 Set x 12 Reps
Rotational Crunch
1 Set x 12 Reps
Plank
1 Set
Treadmill Running
1 Set
Wed
Day 3 - Arms Circuit Training
Est. 67 min
18 exercises
Star Jump
1 Set x 20 Reps
Push-Up
1 Set x 12 Reps
Treadmill Running
1 Set
Preacher Curl Machine
1 Set x 12 Reps
Dumbbell Alternating Hammer Curl
1 Set x 12 Reps
Dumbbell Incline Curl
1 Set x 12 Reps
Dumbbell Concentration Curl
1 Set x 12 Reps
Treadmill Running
1 Set
Cable Tricep Pushdown (Rope)
1 Set x 12 Reps
Dumbbell Tricep Extension
1 Set x 12 Reps
Dumbbell One-Arm Tricep Kickback
1 Set x 12 Reps
Bench Dip
1 Set x 12 Reps
Treadmill Running
1 Set
Dumbbell Seated Wrist Curl
1 Set x 12 Reps
Dumbbell One-Arm Wrist Curl
1 Set x 12 Reps
Dumbbell One-Arm Reverse Bench Wrist Curl
1 Set x 12 Reps
Dumbbell Seated Wrist Curl (Palms Down)
1 Set x 12 Reps
Treadmill Running
1 Set
Thu
Day 4 - Abs Circuit Training
Est. 50 min
13 exercises
Star Jump
1 Set x 20 Reps
Elevated Push-Up
1 Set x 12 Reps
Treadmill Running
1 Set
Cable Kneeling Crunch (Rope)
1 Set x 12 Reps
Hanging Leg Raise
1 Set x 12 Reps
Stability Ball Crunch
1 Set x 12 Reps
Stability Ball Jack Knife Push-Up
1 Set x 12 Reps
Treadmill Running
1 Set
Decline Bench Leg Raise
1 Set x 12 Reps
Stability Ball Trunk Rotation
1 Set x 12 Reps
Rotational Crunch
1 Set x 12 Reps
Plank
1 Set
Treadmill Running
1 Set
Fri
Day 5 - Lower Body Circuit
Est. 73 min
20 exercises
Star Jump
1 Set x 20 Reps
Elevated Push-Up
1 Set x 12 Reps
Treadmill Running
1 Set
Bridge
1 Set
Glute Kickback
1 Set x 15 Reps
Stability Ball Weighted Wall Squat
1 Set x 15 Reps
Dumbbell Lunge
1 Set x 15 Reps
Treadmill Running
1 Set
Quadricep Stretch
1 Set x 15 Reps
Machine Leg Extension
1 Set x 12 Reps
Machine Leg Curl (Prone)
1 Set x 12 Reps
Dumbbell Bench Squat
1 Set x 12 Reps
Treadmill Running
1 Set
Wall Calf Stretch
1 Set x 15 Reps
Donkey Calf Raise
1 Set x 20 Reps
Dumbbell Calf Raise
1 Set x 12 Reps
Smith Machine Single-Leg Calf Raise
1 Set x 12 Reps
Machine Hip Abduction
2 Sets x 12 Reps
Machine Hip Adduction
2 Sets x 12 Reps
Treadmill Running
1 Set
