Hey Guys … Looking for maybe a bit more structure within your training programs or maybe just a few more ideas to add to your workout? What we have here is an example of two sessions including a few circuit training sessions, these sessions are designed predominately for a Male who trains at a high level. Obviously you don’t have to follow these exact sessions, every individual is different and people develop and improve at different levels. If you are looking to use this, adjust it accordingly and hopefully as your improve you can increase the intensity, distance etc.
Rest = 60 sec between sets and exercises, unless otherwise stated
Session One
20 min HIIT
Circuit
Pull Ups x 15
Dumbbell Clean and Press x 15
Weighted walking lunge x 20 m
Press Ups x 15
Vertical Jumps x 10
Repeat X 3
Legs
Squats with stability ball x 20
Curtsey x 15 each leg
One Leg High Step up’s x 15 each leg
Session Two
20 min HIIT
Warm up:
Light Dumbbell Lateral and Rear Raise x 7 reps each
x 3 sets
30 sec rest between sets
SeatedArnoldpress x 15
Drop set with lighter weight
Followed by one armed dumbbell row and press to failure
Olympic Standing Shoulder Press x 15 – alternate in front and behind the neck
Drop set repeat with lighter bar – behind neck only
Med Ball Throw – one arm to failure
Legs
- Vertical Jumps
- Squats with stability ball – weight on one leg – PULSES x 10 – 5 levels
- Curtsey x 10 right leg and 15 left
- Walking Lunges
- One Leg High Step up’s x 10 right leg and 15 left
Core Stability
- Side Plank – 30 seconds each side
- Side Plank Hip Drop x 10 each side
- Front Plank on Ball – 60 sec
- Front Plank with one Foot off the floor – alternate every 10 sec for 60 sec
- Stability Ball Knee Lifts (in prone position, hands on floor, shins on ball)
- Leg Raises x 20
Here are some other exercises and workouts which you can incorporate into your training programs to mix things up and to help you maintain motivation while you exercise by not performing the same exercises again and again:
| Single Arm | Single Leg |
| Dumbbell Press | Curtsey |
| Tricep Press | Lunge – back and front |
| Dumbbell High Pulls – seated or standing | Hops – multi directional on one leg |
| Cable Work instead of any on the dumbbell exercises | Hops – forward and backward |
| Rear Raises | Hopping on spot |
| Lateral Raises | Half Squat and Pulses – one inch up n down |
| Dumbbell Clean and press | High Steps |
| Medicine Ball throws | Leg Extensions (quad curl machine) |
| Dumbbell Upright row | Glute Squeezes/Kickbacks |
| Seated Row | Laying on side – Side Leg Lifts |
| Bent Over Row (dumbbell) | Hamstring Curls |
Start + Finish (30 secs each):
Burpee,
Backward Lunges,
Standing shoulder press (Regular or Arnold),
Squats (with medicine ball, back to wall),
Alternate squat thrusts x 2.
(Finish only)
Hamstring curls,
Leg cross overs (10 each side).
Circuit 1
Whole Body (20m each)
Spidy,
Wheel barrow,
Crab walk.
Circuit 2 (10 reps each)
Mountain climber 11 per side,
Power burpees (30secs),
Farmers walk (running with 10kg dumbbell over head approx 10m x 4 lengths),
Circuit 3
Back
Pull ups (15 reps),
Hyperextensions (working from arms outstretched to arms by the side) (10reps each position),
Lying front raises (starfish hold as long as possible).
It is important that at the start you need to be getting used to the exercises you are performing, if you are a male and reading this but haven’t been exercising for that long try increasing the rest and reducing the reps. Obviously if it is too easy then full benefits won’t be felt, exercise to a level where you are comfortable but are still being tested at the start but increase difficulty with time. This will ensure great results and progress.
Good Luck and Stay Motivated