BEGINNER CIRCUIT TRAINING

Use this Workout Plan

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

FitClick on October 28, 2009

Users:

2,434 (Find someone using this workout plan)

Comments:

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Workout Category:

Circuit Training

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

Abs, Chest, Thighs, Back, Biceps, Triceps, Shoulders, Lower Back

Description

This four-day per week program has two days of circuit strength training with light cardio and two days fat-burning cardio.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	15	30
Bench Knee Tucks	-	15	30
Chest
Pushups	-	15	45
Thighs
Dumbbell Lunges	20 lbs.	12	60
Back
Seated Cable Rows	75 lbs.	12	45
Biceps
Standing Alternate Dumbbell Curls	20 lbs.	12	45
Triceps
Triceps Cable Pushdowns	40 lbs.	12	45
Chest
Machine Chest Press	100 lbs.	10	45
Thighs
Smith Machine Squats	85 lbs.	10	60
Back
Wide-Grip Front Pulldowns	75 lbs.	10	45
Biceps
Machine Preacher Curls	45 lbs.	10	45
Triceps
Triceps Bench Dips	-	10	45
Abs
Bridge (Plank)	-	1	45

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Incline Walk	0.000 miles	20	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Incline Walk	0.000 miles	40	-

Workout routine comments

How does it work, if you take in recommended calories and you burn 300 at each workout? Should I increase calorie intake or what do I do?

lindalou101

December 23, 2013 at 3:03pm

I have a torn meniscus,I can do eliptical but don't think I can do squats or lunges, what exercises can I do until after my meniscus repair and still begin my crossfit training ?

virgo29

September 19, 2012 at 6:16pm

working out 3 times aweek need to change it up this will work out fine

bam9345

July 1, 2012 at 4:33pm

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