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Take these circuits however fast as you like, but try to complete for 5 total rounds. If you find yourself not too fatigued by the end, feel free to continue for as long as you'd like. You can either do these circuits at the 5 rounds, or you can do the circuits for time (20, 25, 30, 35 minutes), totally up to you. The cool thing about this program is it can be repeated as often as you'd like. You could even repeat the days to see if your times get faster or the number of rounds you're able to complete go up! Have fun and let me know what you think: info@strengthinscience.com This is totally printable and fits all on one page if you print in "landscape mode" as opposed to "protrait mode". If you like the workouts I'd love your feedback! Tag me on instagram @sarahcmoorman or message me. <3
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At Home Circuit #1At Home Circuit #2At Home Circuit #3At Home Circuit #4At Home Circuit #5At Home Circuit #6At Home Circuit #7
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Air SquatsBodyweight Good MorningJumping SquatsBentover Row****Glute BridgesSumo SquatBodyweight Good Morning
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Sets5555555
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Reps15201515201520
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Push Ups (Knee or Planked)Lying Single Arm Chest Press*Close Grip Push Ups***Push Ups (Knee or Planked)BurpeesLying Single Arm Chest Press*Bird Dogs
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Sets5555555
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Reps107 (per arm)10101010 (per arm)8 (per side)
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BurpeesBulgarian Split Squat**Bentover Rear Delt FlyesBicycle CrunchesIncline Push Ups*****LungesAir Squats
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Sets5555555
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Reps1010 (per leg)20201210 (per leg)20
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Bodyweight Glute BridgesSupermanLungesAir SquatsDead BugsBentover Rear Delt FlyesClose Grip Push Ups***
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Sets5555555
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Reps15Hold for 15 seconds per set10 (per leg)15122010
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Mountain ClimbersHigh KneesBicep Curl****Lying Clam ShellsBulgarian Split SquatsMountain ClimbersBicep Curl****
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Sets5555555
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Reps202015 (per arm)10 (per side)12 (per leg)2015 (per arm)
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Rounds Done
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Got bands or weights? Add bands to movements like squats, glute bridges, good mornings, and calm shells. Or add weights to chest press, bulgarian split squats, rear delt flyes, lunges, bicep curls, rows, squats, or good mornings to make them more challenging.
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* Grab something like a heavy book, a heavy water bottle and balance carefully as you press. Take your time with these as balancing the item is part of the challenge!
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**If you have a chair against a wall to prevent sliding, you can do a back leg elevated bulgarian split squat
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***Hands should be about shoulder width apart, keep elbows tucked, don't let them flare out! Can be down kneeling or planked
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****Grab something like a heavy book, a heavy water bottle and balance carefully as you squeeze at the top of each rep
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*****Do the incline push ups off of a chair propped against the wall or a coffee table to prevent sliding
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At Home Circuit #1At Home Circuit #2At Home Circuit #3At Home Circuit #4At Home Circuit #5At Home Circuit #6At Home Circuit #7
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Skater SquatsPush Ups (kneeling or plank)Air SquatsIncline Push Ups***Pause Squats*Planked Shoulder TouchesAir Squats
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Sets5555555
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Reps16101510121220
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Walking or Stationary LungesPlanked Shoulder TouchesSingle Leg Glute BridgesBicep Curls**Romanian Deadlifts*****Mountain ClimbersFeet Elevated Glute Bridges
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Sets5555555
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Reps201010/leg15/arm15-202015
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Feet Elevated Glute BridgesBicep Curl**Dead bugsClose Grip Push UpsMountain ClimbersBentover RowLateral Squats
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Sets5555555
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Reps2020/arm1210201510/side
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Stationary Reverse LungesTurkish Get Up w/ BookBulgarian Split SquatsSupermanWalking or Stationary LungesLying Single Arm Chest PressStep Ups
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Sets5555555
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Reps201210152010/arm20
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Single Leg Calf RaisesBicycle CrunchesWall SitBentover Row****Single Calf RaisesSupermanPlank Jacks
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Sets5555555
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Reps15/leg2030 seconds1515/leg1012
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Rounds Done
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*Pause in the bottom of the squat for a moment before coming back up
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**Grab something like a heavy book, a heavy water bottle and balance carefully as you squeeze at the top of each rep
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***Prop your hands up on the edge of a chair or stairs
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****Use heavy item to do dual hand bentover row, or single arm row, or if you have a band, loop it around something to row with it
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*****Can be used with a heavy item like a gallon jug, or a band, or even just use bodyweight and squeeze your glutes at the top
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At Home Circuit #1At Home Circuit #2At Home Circuit #3At Home Circuit #4At Home Circuit #5At Home Circuit #6At Home Circuit #7
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Lateral Squats*Single Arm Wall Press*Wide Stance SquatsPush Ups (kneeling or planked)Narrow Stance SquatsClose Stance Push UpsPause Squats (2 second pause)
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Sets5555555
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Reps16201010101010
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Marching Glute Bridges*Facing Away Arm Wall Slides**Single Leg Romanian Deadlift*Bicep Curls***Lying Glute BridgesBentover Single Arm Row***Reverse Lunges
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Sets5555555
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Reps20152015/arm2010/arm20
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Plank JacksBicep Curl***Walking Lunges*Planked Shoulder TouchesDead BugsBurpeesFeet Elevated Glute Bridges
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Sets5555555
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Reps1020/arm3010141515
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Flutter Kicks*BurpeesTowel Hamstring Curls****Lying Chest Flyes*****Bulgarian Split Squats*Facing Away Arm Slides**Bulgarian Split Squat
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Sets5555555
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Reps20101015201010/leg
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Calf RaisesBentover Single Arm Row***Wall SitBentover Row****Calf RaisesDeadbugsLying Leg Raises
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Sets5555555
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Reps2020 (10 per arm)30 seconds15201410
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Rounds Done
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*For reps, it's the total reps. If it's 16 reps, it's 8 per side. If it's 20 reps, it's 10 per side, etc.
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**Keep your lower back straight (not arched), and try to keep your shoulder blades flat against the wall. These are tough but don't give up!
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***Grab something like a heavy book, a heavy water bottle and squeeze at the top of each rep
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****Place a towel flat on slippery floor and lay on your back with it under your feet. Curl the towel underneath you like a leg curl and then fully extend again keeping tension in your hamstrings.
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*****Use equally weighted objects in each hand like books or water bottles
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