Time Efficient In-Home Training.
Time Efficient In-Home Training.
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Need a quick workout at home? Here is your answer!
Warm up first, then jump into three sets of these two circuits (blue and grey) and cycle through them as quickly as possible. Complete one set of each blue exercise, rest for 60 seconds, then do two more rounds!
Move on to the grey circuit and complete three rounds.
I usually recommend four sets, but three will do in a pinch. Circuit training will get you (or keep you) strong, though raise the heart rate enough to feel like cardio training as well.
As always, listen to your body and choose weights that feel challenging, though remain in proper posture throughout.
Perform the "A" exercises back to back, until three sets are completed, then continue to B.
The weights lifted should make the final repetition seem near-impossible, whether that is eight reps or twelve.
Write down your repetitions, weights, and rest periods for future reference; you'll need them!
Week 1: Find appropriate weights to challenge yourself, and achieve perfect form.
Week 2: Add 2-5 repetitions per set.
Week 3: Repeat the previous week and clean up your form.
Week 4: Add weight and attempt to maintain your repetitions per set... with a heavier load.
(For the body weight exercises listed, simply add another 2-5 repetitions per set.)
Week 5: Repeat the previous week and clean up your form.
Week 6 and beyond: Repeat the program, get back to sets of 8 repetitions, but now with a heavier starting weight.
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