The
Super Circuit - Workout Routine
Week 1
Perform this 40 minute workout three times a week
Cardio (10 minutes)
5 minute Warm-up (60% MHR)
2 minutes of Higher Intensity (70% MHR)
3 minute Recovery (60% MHR)
(Try to be around the percentage of MHR.
MHR is calculated by subtracting your age from 220)
Weights (10
minutes)
| Exercies |
Sets |
Reps |
| Squat & Press |
1 |
12 |
| Lat Pull-down |
1 |
12 |
| Chest Press Machine |
1 |
12 |
| Shoulder Press Machine |
1 |
12 |
| Leg Curl |
1 |
12 |
Go through this circuit once, and then repeat. Each set should
take approximately one minute.
Cardio (10
minutes)
2 minute Warm-up (60% MHR)
2 minutes of Higher Intensity (70% MHR)
2 minute Recovery (60% MHR)
2 minutes of Higher Intensity (70% MHR)
2 minute Recovery (60% MHR)
Weights (10 minutes)
| Exercies |
Sets |
Reps |
| Deadlift & Curl |
1 |
12 |
| Lateral Shoulder Raise |
1 |
12 |
| Leg Extension |
1 |
12 |
| Seated Row |
1 |
12 |
| Triceps Press-down |
1 |
12 |
Go through this circuit once, and then repeat.
Week 2
Perform this 48 minute cardio workout three times per week
It is the same as week one, however, if you can, add one more Higher
Intensity period (two minutes) and one more Recovery period (two minutes) to
both cardio sessions.
Weeks 3 & 4
Perform this 58 minute workout four times per week.
Cardio (14
minutes)
5 minute Warm-up (60% MHR)
2 minutes of Higher Intensity (70% MHR)
2 minute Recovery (60% MHR)
2 minutes of Higher Intensity (70% MHR)
3 minute Recovery (60% MHR)
Weights (15
minutes)
| Exercies |
Sets |
Reps |
| Chest Press Machine |
1 |
12 |
| Shoulder Press Machine |
1 |
12 |
| Lat Pull-down |
1 |
15 |
| Bicep Curl |
1 |
10-12 |
| Triceps Press-down |
1 |
10-12 |
Go through this circuit once, and then repeat.
Cardio (14 minutes)
2 minute Warm-up (60% MHR)
2 minutes of Higher Intensity (70% MHR)
2 minute Recovery (60% MHR)
2 minute Recovery (60% MHR)
2 minutes of Higher Intensity (70% MHR)
2 minutes of Higher Intensity (70% MHR)
2 minute Recovery (60% MHR)
Weights (10
minutes)
| Exercies |
Sets |
Reps |
| Leg Extension |
1 |
12 |
| Leg Press |
1 |
12 |
| Leg Curl |
1 |
12 |
| Stationary Lunge or Squat |
1 |
12 |
| Stiff legged Deadlift |
1 |
12 |
| Abdominal Crunch |
1 |
12 |
Go through this circuit once, and then repeat. |
