Perform each day’s circuit with 20-30 seconds rest between exercises. Complete 3-4 rounds, resting 1-2 minutes between rounds. Aim for 10-15 reps per exercise (or 20-30 seconds for holds/timed moves). Start with a 3-5 minute dynamic warm-up (jumping jacks, arm circles, leg swings) and end with 2-3 minutes of stretching. Focus on form, breathe steadily, and hydrate!
Day 1: Upper Body Push Focus (Chest, Shoulders, Triceps)
Duration: ~35 minutes
- Diamond Push-Ups (hands close, forming a diamond)
- Pike Push-Ups (elevated shoulders for shoulder burn)
- Tricep Dips (use a sturdy chair or edge)
- Superman Holds (lie face down, lift arms/legs)
- Burpees (full push-up at bottom for extra push)
- Plank Shoulder Taps (alternate tapping shoulders in plank)
- Incline Push-Ups (hands elevated if needed, go low for advanced)
- Arm Circles (forward and backward, 15 each direction)
Tip: Feel the burn in your chest and shoulders—push through with power!
Day 2: Lower Body Power (Quads, Glutes, Hamstrings)
Duration: ~30 minutes
- Jump Squats (explode up, land soft)
- Lunges (alternating forward, add a jump for advanced)
- Single-Leg Glute Bridges (hold at top for 2 seconds)
- Calf Raises (on toes, slow descent)
- Bulgarian Split Squats (rear foot elevated on a low surface)
- Wall Sit (hold 30 seconds, thighs parallel to ground)
- High Knees (in place, fast for 30 seconds)
- Side Lunges (alternate sides)
Tip: Your legs will scream—keep driving for those gains!
Day 3: Upper Body Pull Focus (Back, Biceps, Rear Shoulders)
Duration: ~35 minutes
- Inverted Rows (under a table or low bar; or towel rows against a door)
- Superman Pulls (lie face down, pull arms back like rowing)
- Reverse Snow Angels (face down, arms sweep out and back)
- Commando Planks (from plank, push to high plank alternating arms)
- Chin-Up Holds (if bar available; or negative pull-ups/assisted)
- Bird-Dog (opposite arm/leg extend, hold 5 seconds each)
- Y-Raises (face down, arms in Y shape lift)
- Mountain Climbers (fast, 30 seconds)
Tip: Pull strong—visualize your lats firing to balance Day 1!
Day 4: Core and Stability Crusher (Abs, Obliques, Lower Back)
Duration: ~30 minutes
- Russian Twists (seated, twist side to side)
- Leg Raises (lying, lift legs to 90 degrees)
- Bicycle Crunches (alternate knee to elbow)
- Plank Jacks (in plank, jump feet out/in)
- Side Plank Holds (20-30 seconds per side)
- Flutter Kicks (lying, scissor legs)
- Hollow Body Holds (rock slightly for advanced)
- Reverse Crunches (knees to chest)
Tip: Engage your core like a steel cable—it’s your powerhouse!
Day 5: Full Body Integration and Cardio Finisher
Duration: ~40 minutes
- Burpee to Tuck Jump (add knee tuck at top)
- Push-Up to Plank Row (alternate arm rows in plank)
- Squat to Lunge (squat, then step into lunge)
- Bear Crawls (forward 10 steps, back 10)
- Handstand Holds (against wall, 20-30 seconds; or pike hold)
- Jumping Jacks with Punch (add overhead punches)
- V-Ups (full sit-up with legs up)
- Skaters (side-to-side leaps)
Tip: Go all out—this is your victory lap for the week!
Rest or do light active recovery (walks, yoga) on off days. Track progress with a timer app for circuits. Consistency is key—nail this, and you’ll see serious strength and endurance gains! Stay motivated and keep crushing it! 💪