DAY 1: 10 EXERCISE FULL BODY CIRCUIT

SUPERSET

BURPEE PUSHUPS

1 set of 10 reps

PULLUPS

1 set of 50 reps, 25 each leg

2
DUMBBELL LUNGES

1 set of 10 reps

VERTICAL JUMP

1 set of 10 reps

BENCH DIPS
1 set of 10 reps

BENCH JUMP

1 set of 10 reps

TRIANGLE PULLUPS

1 set of 10 reps
 7

ALTERNATING KNEE UPS

1 set of 10 reps

CROSSOVER RUNNING PLANK (SHOWN AS MOUNTAIN CLIMBERS)

1 set of 10 reps
 9

HANGING LEG RAISE

1 set of 20 reps, 10 each leg

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

DAY 2: 3-EXERCISE CIRCUIT
1

SMITH MACHINE BENCH PRESS

1 set of 10 reps

SMITH MACHINE SQUAT

1 set of 10 reps
 3

SMITH MACHINE STIFF-LEGGED DEADLIFT

1 set of 10 reps

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

DAY 4: AB CIRCUIT
1

ARM AND LEG RAISE WITH EXERCISE BALL (SHOWN AS CRUNCH)

1 set of 10 reps
 2

ALTERNATING LEG UPS (SHOWN AS JACKKNIFE SIT-UP)

1 set of 20 reps, 10 each side

RUNNING PLANK (SHOWN AS MOUNTAIN CLIMBERS)

1 set of 20 reps, 10 each side

 4

TORSO TWIST

1 set of 20 reps, 10 each side

LEG KICK

1 set of 20 reps, 10 each side

6
TOE TOUCHERS

1 set of 20 reps, 10 each side

DAY 6: UPPER BODY CIRCUIT

1

CABLE CROSSOVER

1 set of 10 reps

SEATED CABLE ROWS

1 set of 10 reps
 3

STANDING BICEPS CABLE CURL

1 set of 10 reps

UNDERHAND CABLE PULLDOWNS

1 set of 10 reps
 5

REVERSE FLYES

1 set of 10 reps

ONE-ARM KETTLEBELL SWINGS

1 set of 10 reps, each arm

1 minute rest between circuits. Complete the circuit five times