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Circuit Training

All

Warm-up

Training

Stretching

Rest time

10
Skip
1 / 40

Knee Lift

60
Start
Next:
Knee Lift

Rest time

10
Skip
2 / 40

Jogging

30
Start
Next:
Jogging

Rest time

10
Skip
3 / 40

Dynamic Chest Stretch

30
Start
Next:
Dynamic Chest Stretch

Rest time

10
Skip
4 / 40

Standing Torso Rotation

30
Start
Next:
Standing Torso Rotation

Rest time

10
Skip
5 / 40

Front Hip Swing

60
Start
Next:
Front Hip Swing

Rest time

10
Skip
6 / 40

Side Hip Swing, Left-Right

60
Start
Next:
Side Hip Swing, Left-Right

Rest time

10
Skip
7 / 40

Incline Knee-Chest Plank

30
Start
Next:
Incline Knee-Chest Plank

Rest time

30
Skip
8 / 40

Deep Side Jumps

30
Start
Next:
Deep Side Jumps

Rest time

30
Skip
9 / 40

Step Up

60
Start
Next:
Step Up

Rest time

30
Skip
10 / 40

Push-Up

30
Start
Next:
Push-Up

Rest time

30
Skip
11 / 40

V-Up Abdominals

30
Start
Next:
V-Up Abdominals

Rest time

60
Skip
12 / 40

Pull Up Wide Grip

30
Start
Next:
Pull Up Wide Grip

Rest time

30
Skip
13 / 40

Sumo Squat

30
Start
Next:
Sumo Squat

Rest time

30
Skip
14 / 40

Wide Grip Body Row

30
Start
Next:
Wide Grip Body Row

Rest time

30
Skip
15 / 40

Lunge with Back Foot Elevated

30
Start
Next:
Lunge with Back Foot Elevated

Rest time

60
Skip
16 / 40

Oblique Twist

60
Start
Next:
Oblique Twist

Rest time

30
Skip
17 / 40

Vertical Jump

30
Start
Next:
Vertical Jump

Rest time

30
Skip
18 / 40

Chin Up Close Grip

30
Start
Next:
Chin Up Close Grip

Rest time

30
Skip
19 / 40

Bench Dip

30
Start
Next:
Bench Dip

Rest time

60
Skip
20 / 40

Back Extension on Bench

30
Start
Next:
Back Extension on Bench

Rest time

30
Skip
21 / 40

Step Up

60
Start
Next:
Step Up

Rest time

30
Skip
22 / 40

Push-Up

30
Start
Next:
Push-Up

Rest time

30
Skip
23 / 40

V-Up Abdominals

30
Start
Next:
V-Up Abdominals

Rest time

60
Skip
24 / 40

Pull Up Wide Grip

30
Start
Next:
Pull Up Wide Grip

Rest time

30
Skip
25 / 40

Sumo Squat

30
Start
Next:
Sumo Squat

Rest time

30
Skip
26 / 40

Wide Grip Body Row

30
Start
Next:
Wide Grip Body Row

Rest time

30
Skip
27 / 40

Lunge with Back Foot Elevated

60
Start
Next:
Lunge with Back Foot Elevated

Rest time

60
Skip
28 / 40

Oblique Twist

60
Start
Next:
Oblique Twist

Rest time

30
Skip
29 / 40

Vertical Jump

30
Start
Next:
Vertical Jump

Rest time

30
Skip
30 / 40

Chin Up Close Grip

30
Start
Next:
Chin Up Close Grip

Rest time

30
Skip
31 / 40

Bench Dip

30
Start
Next:
Bench Dip

Rest time

60
Skip
32 / 40

Seated Back Extension

30
Start
Next:
Seated Back Extension

Rest time

15
Skip
33 / 40

Cobra Stretch on Bench

45
Start
Next:
Cobra Stretch on Bench

Rest time

15
Skip
34 / 40

Quad Stretch

90
Start
Next:
Quad Stretch

Rest time

15
Skip
35 / 40

Calf Stretch

90
Start
Next:
Calf Stretch

Rest time

15
Skip
36 / 40

Forward flexion

45
Start
Next:
Forward flexion

Rest time

15
Skip
37 / 40

Glute Stretch

90
Start
Next:
Glute Stretch

Rest time

15
Skip
38 / 40

Hamstring stretch on the bench

90
Start
Next:
Hamstring stretch on the bench

Rest time

15
Skip
39 / 40

Hip Flexor Stretch on Bench

90
Start
Next:
Hip Flexor Stretch on Bench

Rest time

15
Skip
40 / 40

Trapezius Stretch

60
Start
Next:
Trapezius Stretch