Strength Day
Warm-up: 3–5 min.
STRENGTH CIRCUIT:
Make sure to perform the workout at your maximum effort. Don’t forget, proper form is important too – you don’t want to pick up the heaviest weight you can find. Weights that are moderately heavy will work best.
Important Tip: For best results, try to increase the difficulty of the workouts each time. You can accomplish this by decreasing your rest period, increasing the weight and doing more circuits.
Warm Up for 3-5 Minutes
Warming up is important and meant to increase your heart rate, so you can have a good workout. Some great warm-up exercise are jumping jacks, skipping rope and walking for 5 minutes.
GET STARTED:
Repeat each exercise back-to-back and rest where indicated. Remember to repeat the circuit 2 to 6 times and complete 12 to 15 reps depending on your fitness level. (Example: beginner – 2 times; intermediate – 3-4 times; advanced – 5-6 times.) Start with lighter weights or none at all and work your way up to weights when you feel comfortable.
| Fitness Level | Reps | Sets |
|---|---|---|
| Beginner | 12-15 reps | 1 |
| Intermediate | 12-15 reps | 2-4 |
| Advanced | 12-15 reps | 5-6 |
1. Dumbbell Prisoner Squats
2. Push-Ups (you can do the knee version as well)
3. Overhead Medicine Ball Throws
4. Dumbbell Walking Lunges
Rest 30 Seconds:
5. Inverted Hamstring Stretch
6. Medicine Ball Squats
7. Dumbbell Reverse Lunges
8. Run in Place (12-15 reps per leg)
Rest 30 Seconds:
9. Tripod Row with Dumbbell
10. Dumbbell Curl to Press
11. Bench Dips
12. Jumping Jacks (15- 20 reps)
Rest 30 Seconds:
13. Kettelbell Swings
14. Mountain Climbers
15. Sumo Squats
16. Medicine Ball Jumping Jacks
Rest 30 Seconds:
Rest up to 2 minutes. Then start the circuit again.
1
- Dumbbell Prisoner Squats, 12–15 reps
2
- Push-Ups, 12–15 reps (advanced: plyometric push-ups)
3
- Overhead Medicine Ball Throws, 12–15 reps
4
- Dumbbell Walking Lunges
5
- Inverted Hamstring Stretch
6
- Medicine Ball Squats
7
- Dumbbell Reverse Lunges, 12–15 reps (alternative: walking lunges)
8
- Run in Place
9
- Tripod Row with Dumbbell, 12–15 reps
10
- Dumbbell Curl to Press, 12–15 reps
11
- Bench Dips, 12–15 reps
12
- Jumping Jacks (15- 20 reps)
13
- Kettlebell Swings, 12–15 reps (alternative: use a heavy dumbbell and hold the top)
14
- Mountain Climbers
15
- Sumo Squats, 12–15 reps
16
- Medicine Ball Jumping Jacks, 12–15 reps
Weekly Plan
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