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P O W E R A N D S T R E N G T H C I R C U I T T R A I N E R
PLEASE NOTE: All readers are advised to consult their physician before beginning any exercise and nutrition program. BPI Sports and the contributors do not accept any responsibility for injury sustained as a result of following the advice or suggestions contained within the content of this program.
P O W E R A N D S T R E N G T H C I R C U I T T R A I N E R
WORKOUT OVERVIEW
UPPER BODY 1
Cir-Cut is a 4 week program that consists of 4 workouts targeting your upper and lower body 2 times per week. You will be performing short cardio blasts between the high-impact exercises for a non-stop, intense workout.
Warm Up:5 Minute Stretch: Upper and Lower Body1 Minute Running in Place3 Minute Jump Rope1 Minute Mountain Climbers
Workout:Wide Push Ups: 3 Sets of 20Between Sets: 30 Second Running in Place
Rest 1 Minute
Bench Dip w / Weight Plate: 3 Sets of 10-15 RepsBetween Sets: 30 Second Jump Rope
Rest 1 Minute
Cable Cross Over: 3 Sets of 10-15 RepsBetween Sets: 30 Seconds of Mountain Climbers
Rest 1 Minute
Dumbell Tricep Extentions: 3 Sets of 10-15Between Sets: 30 Second Plank
Rest 1 Minute
Clapping Push ups: 3 Sets of 10-15Between Sets: 30 Second Running in Place
LOWER BODY 1
Warm Up:5 Minute Stretch: Upper and Lower Body1 Minute Running in Place3 Minute Jump Rope1 Minute Mountain Climbers
Workout:Rocket Jumps: 3 Sets of 20Between Sets: 30 Second Running in Place
Rest 1 Minute
Lunges w / Dumbells: 3 Sets of 10-15 RepsBetween Sets: 30 Second Jump Rope
Rest 1 Minute
Sumo Squats: 3 Sets of 10-15 RepsBetween Sets: 30 Seconds of Mountain Climbers
Rest 1 Minute
Barbell Calf Raises: 3 Sets of 10-15Between Sets: 30 Second Plank
Rest 1 Minute
Ski Jumps: 3 Sets of 10Between Sets: 30 Second Running in Place
C I R - C U T : P O W E R A N D S T R E N G T H C I R C U I T T R A I N E RCIR
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P O W E R A N D S T R E N G T H C I R C U I T T R A I N E R
WORKOUT OVERVIEW
UPPER BODY 2
Warm Up:5 Minute Stretch: Upper and Lower Body1 Minute Running in Place3 Minute Jump Rope1 Minute Mountain Climbers
Workout:Close Grip Pull Ups: 3 Sets of 20Between Sets: 30 Second Running in Place
Rest 1 Minute
Cleans: 3 Sets of 10-15 RepsBetween Sets: 30 Second Jump Rope
Rest 1 Minute
Bent Over Barbell Back Rows: 3 Sets of 10-15 RepsBetween Sets: 30 Seconds of Mountain Climbers
Rest 1 Minute
Barbell Curls: 3 Sets of 10-15Between Sets: 30 Second Plank
Rest 1 Minute
Burpees to Pull Ups: 3 Sets of 10-15Between Sets: 30 Second Running in Place
LOWER BODY 2
Warm Up:5 Minute Stretch: Upper and Lower Body1 Minute Running in Place3 Minute Jump Rope1 Minute Mountain Climbers
Workout:Rocket Jumps: 3 Sets of 15Between Sets: 30 Second Running in Place
Rest 1 Minute
Lunges: 3 Sets of 10-15 RepsBetween Sets: 30 Second Jump Rope
Rest 1 Minute
Knee Touch Jumps: 3 Sets of 10-15 RepsBetween Sets: 30 Seconds of Mountain Climbers
Rest 1 Minute
Frog Jumps: 3 Sets of 10-15Between Sets: 30 Second Plank
Rest 1 Minute
Barbell Squats: 3 Sets of 10-15Between Sets: 30 Second Running in Place
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CIRCUIT TRAINER
TRAINING CALENDAR
This type of cardio involves walking on a treadmill on a steep incline for 25 minutes. Hill Cardio is a low intensity/recovery workout to get you prepared for your next day of training.
UPPER BODY 1
DAY 1LOWER BODY 1
DAY 2HILL CARDIO
DAY 3UPPER BODY 2
DAY 4LOWER BODY 2
DAY 5HILL CARDIO
DAY 6COMPLETE REST
DAY 7
UPPER BODY 1
DAY 1LOWER BODY 1
DAY 2HILL CARDIO
DAY 3UPPER BODY 2
DAY 4LOWER BODY 2
DAY 5HILL CARDIO
DAY 6COMPLETE REST
DAY 7
UPPER BODY 1
DAY 1LOWER BODY 1
DAY 2HILL CARDIO
DAY 3UPPER BODY 2
DAY 4LOWER BODY 2
DAY 5HILL CARDIO
DAY 6COMPLETE REST
DAY 7
UPPER BODY 1
DAY 1LOWER BODY 1
DAY 2HILL CARDIO
DAY 3UPPER BODY 2
DAY 4LOWER BODY 2
DAY 5HILL CARDIO
DAY 6COMPLETE REST
DAY 7
CYCLE 1
CYCLE 2 4 WEEKS
P O W E R A N D S T R E N G T H C I R C U I T T R A I N E R
SHOULDERS/TRICEPS
DAY 1 KEEP THIS CALENDAR WITH YOU AND CHECK OFF EACH DAY AS YOU COMPLETE THE PROGRAM TO KEEP TRACK OF YOUR PROGRESS.
HILL CARDIO
Complete rest means exactly that. We advise a complete day off from working out or a light 5-10 minute walk for optimal recovery.
COMPLETE REST
HEALTH TIPS:
STAY HYDRATED: It's recommended to consume 1/2 to 1 full gallon of water each day to keep your metabolism working at its peak and to get the most out of your workouts.
REST UP: Your rest period is as important as your training. Getting an adequate amount of sleep (7-8 hours per night is recommended) allows for your muscles to fully recover and give you max energy for your day.
STRETCH AND WARM UP: To prevent injury, be sure to stretch and warm-up before you begin your workout. The goal is to raise your body and muscle temperature so your body can accommodate the demands of a vigorous workout.
CIRCUIT TRAINER
P O W E R A N D S T R E N G T H C I R C U I T T R A I N E R
CIRCUIT NUTRITION
During the Cir-Cut 4 week program, your body will endure high-impact, heart-racing workouts. This means in order to see results and build upon your power and strength, your nutrition needs to be packed with high protein and fibrous foods to aid with protein synthesis. **Keep in mind that everybody is different – please calculate your macros using the calculator below to get the correct proportions of proteins/carbs/fats that are most efficient for your body.
SAMPLE MEAL PLAN:
MEAL #1:1 cup Greek yogurt1/3 cup rolled oats5 sliced strawberries3 whole eggs
MEAL #2:2 scoops ISO HD1 cup milk
MEAL #3:Large salad (with mixed vegetables)8 oz lean ground beef1/3 avocado2 slices whole grain toast
MEAL #4:1-2 scoops ISO HD 1-2 cups water
MEAL #5:6 oz salmon¼ cup (dry measured) brown rice4 cups spinach
MEAL #6:¾ cup liquid egg whites2 whole egg
ALTERNATIVE PRODUCE OPTIONS:7 Brussels sprouts4 cups shredded cabbage½ cup blueberries1 tbsp raisins2 cups snow peas
ALTERNATIVE PROTEIN OPTIONS:8 oz lean ground turkey burger8 oz chicken breast1 can tuna in water6 oz shrimp
C I R - C U T : P O W E R A N D S T R E N G T H C I R C U I T T R A I N E R