Week 1 & 2
Perform each exercise as one superset with no rest between. Try to pick a weight that will allow you to finish the required reps for the required number of circuits. Perform circuit training on Monday, Wednesday, and Friday. Do a HIIT session after circuit training and on non training days. On Saturday perform a HIIT session or take off. Take Sunday off.
| reps | rest between circuits | # of circuits week 1 | # of circuits week 2 | |
| Bench | 15 | 2 minutes | 4 | 6 |
| Squat | 15 | |||
| Rows | 15 | |||
| Standing military press | 15 | |||
| Plank | 45 sec. |
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