Circuit Training 4 Day Workout Plan

In order to see progress, it's always a good idea to change your works outs every month. You can vary your work outs by changing weight, sets, and reps. 

Week 1 Day 1 Monday: 1 minute rest between circuits. Complete the circuit five times.

          Superset

       1. Burpee Pushups: 1 set of 10 reps 

       2. Pull-ups: 1 set of 10 reps

            3. Alternating Lunge: 1 set of 50 reps, 25 each leg

            4. Vertical Jumps: 1 set of 10 reps

            5. Bench Dips: 1 set of 10 reps

            6. Side by Side Jump Over A Bench: 1 set of 10 rep

            7. Triangle Pushups: 1 set of 10 reps 

            8. Hanging Leg Raises: 1 set of 10 reps

            9.  Alternating Knee Ups: 20 reps, 10 each leg  

           10. Crossover Running Plank: 1 set of 20 reps, 10 each leg

           11. Hanging Side Leg Raise: 1 set of 10 reps

Week 1 Day 2 3-Exercise Circuit 1 minute rest between circuits.

Complete the circuit five times.

1.     Smith Machine Bench Press: 1 set of 10 reps

2.     Smith Machine Squats: 1 set of 10 reps

            3.  Smith Machine Deadlift: 1 set of 10 reps

Day 3  1 minute rest between circuits. Complete the circuit five times.

1.     Arm and Leg Raise with Exercise Ball: 1 set of 10 reps

2.     Alternating Leg Ups: 1 set of 20 reps, 10 each leg

3.     Running Plank: 1 set of 20 reps, 10 each leg

4.     Torso Twist: 1 set of 20 reps, 10 each side

5.     Leg Kick: 1 set of 20 reps, 10 each leg

            6.    Alternating Toe Toucher: 1 set of 20 reps, 10 each side

Day 4  1 minute rest between circuits. Complete the circuit five times.

1.     Cable Crossover: 1 set of 10 reps

2.     Cable Row: 1 set of 10 reps

3.     Cable Machine Alternating Biceps Curl : 1 set of 10 reps

4.     Cable Pushdown: 1 set of 10 reps

5.     Reverse Cable Flyes: 1 set of 10 reps

            6.   One Arm Kettlebell Swing (dumbbell): 1 set of 10 reps, each arm