Circuit Training with H.I.I.T. Treadmill (for Larsen & Chan)

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Jul 17th 2017

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Circuit Training with H.I.I.T. Treadmill (for Larsen & Chan)

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4 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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.

Monday
Tuesday
Wednesday
Thursday
Friday

Day 1 - Upper Body Chest, Back & Shoulders Circuit Training 16 exercises, 1 hr 1 min

Star Jump	1x20 reps	rest: 10s
Push-Up	1x12 reps	rest: 15s
Treadmill Running	0x0 reps	rest: 5s
Dumbbell Bench Press	1x12 reps	rest: 30s
Machine Fly	1x12 reps	rest: 30s
Dumbbell Incline Bench Press	1x12 reps	rest: 30s
Treadmill Running	0x0 reps	rest: 5s
Cable Lat Pulldown (Wide Grip)	1x12 reps	rest: 30s
Cable Seated Row	1x12 reps	rest: 30s
Cable Incline Bench Row	1x12 reps	rest: 30s
Dumbbell Incline Bench Row	1x12 reps	rest: 30s
Treadmill Running	0x0 reps	rest: 5s
Dumbbell Seated Alternating Arnold Press	1x12 reps	rest: 30s
Dumbbell Alternating Front Raise	1x12 reps	rest: 30s
Dumbbell Shoulder Shrug	1x12 reps	rest: 30s
Treadmill Running	0x0 reps	rest: 5s

Day 2 - Abs Circuit Training 13 exercises, 50 mins

Star Jump	1x20 reps	rest: 15s
Elevated Push-Up	1x12 reps	rest: 30s
Treadmill Running	0x0 reps	rest: 6s
Cable Kneeling Crunch	1x12 reps	rest: 15s
Hanging Leg Raise	1x12 reps	rest: 15s
Stability Ball Crunch	1x12 reps	rest: 15s
Stability Ball Jack Knife Push-Up	1x12 reps	rest: 15s
Treadmill Running	0x0 reps	rest: 7s
Decline Bench Leg Raise	1x12 reps	rest: 15s
Stability Ball Trunk Rotation	1x12 reps	rest: 15s
Rotational Crunch	1x12 reps	rest: 15s
Plank	1x8 reps	rest: 15s
Treadmill Running	0x0 reps	rest: 7s

Day 3 - Arms Circuit Training 18 exercises, 1 hr 7 mins

Star Jump	1x20 reps	rest: 15s
Push-Up	1x12 reps	rest: 30s
Treadmill Running	0x0 reps	rest: 5s
Preacher Curl Machine	1x12 reps	rest: 30s
Dumbbell Alternating Hammer Curl	1x12 reps	rest: 30s
Dumbbell Incline Curl	1x12 reps	rest: 30s
Dumbbell Concentration Curl	1x12 reps	rest: 30s
Treadmill Running	0x0 reps	rest: 5s
Cable Tricep Pushdown (Rope)	1x12 reps	rest: 30s
Dumbbell Tricep Extension	1x12 reps	rest: 30s
Dumbbell One-Arm Tricep Kickback	1x12 reps	rest: 30s
Bench Dip	1x12 reps	rest: 30s
Treadmill Running	0x0 reps	rest: 5s
Dumbbell Seated Wrist Curl	1x12 reps	rest: 30s
Dumbbell One-Arm Wrist Curl	1x12 reps	rest: 30s
Dumbbell One-Arm Reverse Bench Wrist Curl	1x12 reps	rest: 30s
Dumbbell Seated Wrist Curl (Palms Down)	1x12 reps	rest: 30s
Treadmill Running	0x0 reps	rest: 5s

Day 4 - Abs Circuit Training 13 exercises, 50 mins

Star Jump	1x20 reps	rest: 15s
Elevated Push-Up	1x12 reps	rest: 30s
Treadmill Running	0x0 reps	rest: 6s
Cable Kneeling Crunch	1x12 reps	rest: 15s
Hanging Leg Raise	1x12 reps	rest: 15s
Stability Ball Crunch	1x12 reps	rest: 15s
Stability Ball Jack Knife Push-Up	1x12 reps	rest: 15s
Treadmill Running	0x0 reps	rest: 7s
Decline Bench Leg Raise	1x12 reps	rest: 15s
Stability Ball Trunk Rotation	1x12 reps	rest: 15s
Rotational Crunch	1x12 reps	rest: 15s
Plank	1x8 reps	rest: 15s
Treadmill Running	0x0 reps	rest: 7s

Day 5 - Lower Body Circuit 20 exercises, 1 hr 13 mins

Star Jump	1x20 reps	rest: 15s
Elevated Push-Up	1x12 reps	rest: 30s
Treadmill Running	0x0 reps	rest: 5s
Bridge	1x8 reps	rest: 30s
Glute Kickback	1x15 reps	rest: 30s
Stability Ball Weighted Wall Squat	1x15 reps	rest: 30s
Dumbbell Lunge	1x15 reps	rest: 30s
Treadmill Running	0x0 reps	rest: 5s
Quadricep Stretch	1x15 reps	rest: 15s
Machine Leg Extension	1x12 reps	rest: 30s
Machine Leg Curl (Prone)	1x12 reps	rest: 30s
Dumbbell Bench Squat	1x12 reps	rest: 60s
Treadmill Running	0x0 reps	rest: 5s
Wall Calf Stretch	1x15 reps	rest: 15s
Donkey Calf Raise	1x20 reps	rest: 15s
Dumbbell Calf Raise	1x12 reps	rest: 15s
Smith Machine Single-Leg Calf Raise	1x12 reps	rest: 15s
Machine Hip Abduction	2x12 reps	rest: 15s
Machine Hip Adduction	2x12 reps	rest: 15s
Treadmill Running	0x0 reps	rest: 5s