Intermediate 3-Day Circuit Workout

Day 1: Lower Body & Core Focus

Warm-Up (5–7 minutes)

• Jog in place (1 min)
• High knees (30 sec)
• Bodyweight squats (10 reps)
• Arm circles (30 sec forward, 30 sec backward)
• Dynamic hamstring stretch (1 min per leg)

Circuit (25–30 minutes)

1. Squat Jumps (12–15 reps): Explode upward from a squat, landing softly to protect knees.
2. Lunges (Alternating Legs) (10 reps per leg): Step forward, keep torso upright, push back to start.
3. Single-Leg Glute Bridges (10 reps per side): Lie on back, one foot planted, lift hips while keeping one leg extended.
4. Plank with Shoulder Taps (20 taps total): In plank, tap opposite shoulder with one hand, keeping hips stable.
5. Mountain Climbers (30 sec): Drive knees to chest rapidly in a plank position.

Cool-Down (5 minutes)

• Standing quad stretch (30 sec per leg)
• Seated hamstring stretch (1 min per leg)
• Child’s pose (1 min)
• Deep breathing (1 min)

Notes: Focus on explosive power for squat jumps and controlled movement for lunges. If single-leg glute bridges are too hard, do double-leg bridges.

Day 2: Upper Body & Cardio Focus

Warm-Up (5–7 minutes)

• Jumping jacks (1 min)
• Arm swings (30 sec)
• Push-up to downward dog (8 reps)
• Cat-cow stretch (1 min)
• Side-to-side lunges (1 min)

Circuit (25–30 minutes)

1. Push-Ups (12–15 reps): Modify to knees if needed; keep core tight and elbows at 45 degrees.
2. Triceps Dips (using floor) (10–12 reps): Sit with knees bent, hands behind, lift hips, and bend elbows to dip.
3. Burpees (8–10 reps): Full burpee with jump for cardio; step back instead of jumping if lower impact needed.
4. Superman Hold (20 sec): Lie face down, lift arms/legs off ground, hold, and squeeze back muscles.
5. High Plank to Low Plank (10 reps): Transition from high plank to forearm plank, keeping core engaged.

Cool-Down (5 minutes)

• Chest opener stretch (1 min)
• Triceps stretch (30 sec per arm)
• Seated spinal twist (30 sec per side)
• Deep breathing (1 min)

Notes: Keep push-ups controlled to avoid sagging hips. For burpees, maintain a steady pace to sustain energy through rounds.

Day 3: Full Body & Agility Focus

Warm-Up (5–7 minutes)

• High knees (30 sec)
• Butt kicks (30 sec)
• Bodyweight squats with arm reach (10 reps)
• Torso twists (1 min)
• Walking lunges with twist (1 min)

Circuit (25–30 minutes)

1. Skater Jumps (10 reps per side): Leap side to side, landing on one leg, mimicking speed skater motion.
2. Inchworms (8 reps): Walk hands out to plank, walk feet to hands, repeat; engage core.
3. Side Plank (each side) (20–30 sec): Keep hips lifted; modify by dropping bottom knee.
4. Squat to Knee Lift (10 reps per side): Squat, then lift one knee toward chest while balancing.
5. Fast Feet (30 sec): Rapidly shuffle feet in place, staying light on toes for agility.

Cool-Down (5 minutes)

• Standing side stretch (30 sec per side)
• Forward fold (1 min)
• Hip flexor stretch (30 sec per side)
• Deep breathing (1 min)

Notes: Skater jumps and fast feet boost agility—focus on quick, controlled movements. Inchworms are great for mobility and core.

General Guidelines

• Progression: Increase reps (e.g., 15–20) or reduce rest time as you get stronger. For added challenge, slow down the eccentric phase (lowering) of squats, push-ups, or lunges.
• Form First: Prioritize proper form to prevent injury. If fatigued, reduce reps or rounds.
• Hydration & Nutrition: Drink water before, during, and after workouts. Pair with a balanced diet to support recovery.
• Rest Days: Perform these workouts on non-consecutive days (e.g., Mon/Wed/Fri) to allow recovery.
• Modifications: If any move feels too hard, simplify (e.g., step-ups instead of squat jumps, knee push-ups instead of standard).

This routine hits all major muscle groups, builds endurance, and keeps sessions efficient. For adjustments, consult your trainer!