2 day Home Circuit Training Program
TweetBrian Bambl B.S. Exercise Science 2010-06-12
MONDAY
perform these exercises in a row without any rest in between the exercises, followed by a 90 second rest before repeating the circuit. Adjust the resistance so that you can only do 8 to 12 reps per set on the exercises in which 8 to 12 reps is suggested.
Pushups 20 reps (go close to fatigue on 1st two sets then complete fatigue on the last set)
Squat jumps 8 to 12 reps (explode on these)
Wide grip pull-ups 8 to 12 reps (pace yourself so you’re not doing like 3 on the last set)
Dips 8 to 12 reps (pace yourself so you’re not doing like 3 on the last set)
V-sits 8 to 12 reps
Scissors jumps 8 to 12 reps (explode on these)
Resistance band row 8 to 12 reps
Resistance band fly 8 to 12 reps
Stability ball leg curls 8 to 12 reps (explode on these)
Stability ball crunches ~15 reps (make it burn on each set)
THURSDAY
perform these exercises in a row without any rest in between the exercises, follow by a 90 second rest before repeating the circuit. Adjust the resistance so that you can only do 8 to 12 reps per set.
Decline Pushups 20 reps (go close to fatigue on 1st two sets then complete
(feet on a ball, fatigue on the last set)
bench, or chair)
Squat jumps 8 to 12 reps (explode on these)
Reverse grip pull-ups 8 to 12 reps (pace yourself so you’re not doing like 3 on the last set)
Dips 8 to 12 reps (pace yourself so you’re not doing like 3 on the last set)
V-sits 8 to 12 reps
Scissors jumps 8 to 12 reps (explode on these)
Resistance band row 8 to 12 reps
Resistance band fly 8 to 12 reps
Stability ball leg curls 8 to 12 reps (explode on these)
Stability ball crunches ~15 reps (make it burn on each set)
