### Day 12: Full Body Circuit Training

This workout incorporates a variety of exercises targeting di erent muscle groups to improve
strength, endurance, and overall tness.

#### Warm-up (5-10 minutes)

- Start with light aerobic activity to raise your heart rate and warm up your muscles (e.g., jogging
in place, high knees).
- Perform dynamic stretches to prepare your body for the workout (e.g., arm circles, leg swings,
torso twists).

#### Circuit Workout (Repeat 3 Rounds)

Perform each exercise back-to-back with minimal rest between exercises. Rest for 1-2 minutes at
the end of each round before starting the next round.

**1. Squat to Press (12 reps)**

- Hold a dumbbell or kettlebell at shoulder height, squat down, then press the weight overhead as
you stand up.
- Targets: Quads, glutes, shoulders, core

**2. Push-ups (15 reps)**

- Start in a plank position, lower your body until your chest nearly touches the oor, then push
back up.
- Targets: Chest, shoulders, triceps

**3. Bent-over Rows (12 reps per arm)**

- Hold a dumbbell or kettlebell in one hand, bend forward at the hips with a at back, and row the
weight up towards your hip.
- Targets: Upper back, biceps, core stability

**4. Walking Lunges (20 steps total)**

- Step forward into a lunge position, lower your body until both knees are at 90-degree angles,
then step forward with the opposite leg.
- Targets: Quads, glutes, hamstrings, calves

**5. Plank with Leg Lifts (10 lifts per leg)**

- Start in a plank position, lift one leg o the ground while keeping your body stable and straight,
then lower and repeat on the other leg.
- Targets: Core (especially lower abs), shoulders, glutes

**6. Dumbbell Chest Press (12 reps)**

- Lie on a bench or mat with dumbbells in hand, press them upwards until arms are fully
extended, then lower back down.
- Targets: Chest, triceps, shoulders

**7. Bicycle Crunches (20 reps per side)**

- Lie on your back, bring opposite elbow towards opposite knee while extending the other leg
straight out, and alternate sides in a pedaling motion.
- Targets: Abdominal muscles (rectus abdominis, obliques)

#### Cool Down (5-10 minutes)

- Finish with a cooldown period, including light walking or gentle stretching to reduce your heart
rate and promote exibility.
- Perform static stretches for major muscle groups, focusing on areas that feel tight or worked
during the workout.

### Additional Tips

- **Hydration**: Drink water throughout your workout and afterward to stay hydrated.
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 - **Form**: Focus on maintaining proper form for each exercise to prevent injury and maximize
e ectiveness.
- **Intensity**: Adjust weights and repetitions based on your tness level and goals.
- **Progression**: Increase the intensity or di culty of exercises as you become stronger and
more comfortable with the routine.

This full body circuit training workout is designed to target multiple muscle groups, improve
overall strength, and boost cardiovascular tness. Modify exercises as needed to suit your tness
level and enjoy the bene ts of a challenging and e ective workout session.
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