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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