The Beginning Body Weight Circuit

If you’re a complete newbie to exercise, you should start here.

You’ll feel sore the first week, but its because you’re going to encounter a phenomena called DOMS (Delayed Onset Muscular Soreness). Basically, your muscles have forgotten how to be activated so they’ll relearn how to be used.

Try to do as much as you can. You’re going to be running a circuit of various activities, 3 times.

Do this 3 times for the first week, then phase into my fitness plan.

Warm Up

Jog in place for 2 mins (try to kick your butt with your feet)

Jog in place for 2 mins (try to keep your knees high)

Circuit

20 body weight lunges (10 on each side)

20 body weight lunges (10 on each side)

20 body weight lunges (10 on each side)

Rest for 20 seconds

Rest for 20 seconds

Rest for 20 seconds

20 Push Ups

20 Push Ups

20 Push Ups

Rest for 20 seconds

Rest for 20 seconds

Rest for 20 seconds

Plank for 60 seconds

Plank for 60 seconds

Plank for 60 seconds

Rest for 20 seconds

Rest for 20 seconds

Rest for 20 seconds

20 Crunches

20 Crunches

20 Crunches

Rest for 20 seconds

Rest for 20 seconds

Rest for 20 seconds

20 Tricep Dips

20 Tricep Dips

20 Tricep Dips

Rest for 20 seconds

Rest for 20 seconds

Rest for 20 seconds

20 Squats

20 Squats

20 Squats

Rest for 20 seconds

Rest for 20 seconds

Rest for 20 seconds

10 Burpees

10 Burpees

10 Burpees

Rest for 20 seconds

Rest for 20 seconds

Rest for 20 seconds

20 Leg Raises

20 Leg Raises

20 Leg Raises

Rest for 20 seconds

Rest for 20 seconds

Rest for 20 seconds

Left Side Plank for 30 seconds

Left Side Plank for 30 seconds

Left Side Plank for 30 seconds

Right Side Plank for 30 seconds

Right Side Plank for 30 seconds

Right Side Plank for 30 seconds

Rest for 60 seconds, run circuit 2

Rest for 60 seconds, run circuit 3

Rest for 60 seconds, cool down

Cool Down

Mountain Climbers for 60 seconds

Stretch

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