GLOBE GRIPZ™

Sample Circuit Training Workout (Time-Based)

Matt performing press-ups

Time-based circuit training workout for 4 weeks. The ideal transition between our toning workout and strength workouts. Workouts and images courtesy of GymProfessor.com related media (books and app).

Circuit Training Gym Workout:

Sample Gym Routine - Circuit Training (Time-Based)
Weeks - 6
Training Days - 2 to 3 Times a Week (i.e. Monday, Wednesday, Friday)
Laps - 3 (Allow for 2 minutes rest between laps)

Duration - 30 to 60 seconds per station with 30 to 60 seconds rest
(alter ratio of work to rest depending on ability)

Percentage of 1 RM (if applicable) - 60% (where applicable)
No.
EXERCISE
TARGET AREA
1
Warm-Up: Light Jog (3 mins easy)
Raise Core Temperature
2
Dynamic Stretching (Full-Body Mobilisation)
Localise Heat in Muscles & Connective Tissues
3
Wide-Grip Press-Ups
Pectoralis Major (Chest)
4
Jumping Jacks
Adductors & Abductors (Inner & Outer Thigh)
5
Bent-Over Barbell Rows
Latissimus Dorsi (Back)
6
Walking Lunges
Quadriceps (Thigh)
7
Barbell Curls
Biceps (Arm)
8
Squat Thrusts
Cardiovascular
9
Dumbbell Shoulder Press
Deltoids (Shoulders)
10
Burpees
Cardiovascular
11
Dips
Triceps (Arm)

END OF LAP: Allow for 2 minutes rest between laps. Perform exercises below once all laps completed.

1
Ab Crunches & Lying Hip Flexion
Rectus Abdominis & Hip Flexors (Stomach)
2
Cool-Down : Steady Walk (3 mins easy)
Lower Core Temperature
     

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