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THE 6 WEEK CIRCUIT TRAINING

PROGRAM
Created by: Murshid Akram
Check out article for more info

6 Week Circuit Workout Training at Home

Summary:
• Daily workout duration:
o First two weeks: 15 minutes
o Third and fourth week: 20 minutes
o Last two weeks: 30 minutes
• Target Gender: Male and Female
• Equipment Needed: None
• Number of rounds: 3
• Rest between rounds: 2-3 minutes
• Activity time for each exercise: 15 seconds
• Interval time between exercises: 15 seconds

Week 1
Monday Wednesday Friday
Jumping jacks Half Burpees Ankle Hops
Mountain Climber Heel Touches Sumo Squat
Lunges Side Drills Pushup
Squats Floor IYT Raise Glute Bridge
Pushup Reverse Lunges Situps
Flutter Kicks Floor Wiper Bear Crawl
High Knees Plank Side Plank

Week 2
Monday Wednesday Friday
Burpees Plyo Lunges Floor IYT Raises
Pushup Narrow Pushup Plank Ankle Taps
Squats Lunge Front Kick Inchworm
Floor IYT Raises Situp Squats
Crossbody Mt Climber Shoulder Tap Jumping Jacks
Jumping Lunges Bear Crawl Push-ups to Plank
Russian Twist High Knees Alternate Heel Tap

Week 3
Monday Wednesday Friday
Squat Jump Plyo Lunges Squat Pulses to Jump
Pushups Burpees Mountain Climber
Floor IYT Raises Shoulder Tap Air squats
Bicycle Crunch Jumping Jacks Kneeling Jump
Squats Situp Tuck ups
Mountain Climber Plank Ankle Taps Bear Crawl
Prone Superman Raise Frog Jump Pushup
Side Plank Hip Raise Reverse Crunches Side Plank
Glute Bridge Plank Shoulder Tap

Week 4
Monday Wednesday Friday
Jumping jacks Half Burpees Squat Jump
Side Drills Heel Touches Shadow Boxing
Squat Thrust Curtsy Lunge Flutter Kicks
Mountain Climber Flutter Kicks Pushup
Flutter Kicks Plank Ankle Taps Bear Crawl
Squats Floor IYT Raise Leg Raises
Inchworm Ankle Hope Bear Crawl
Pushup Forward Lunges Sumo Squat
Bear Crawl Glute Bridge Side Plank Dips

Week 5
Monday Wednesday Friday
Burpees Plyo Lunges Floor IYT Raises
Pushup Narrow Pushup Inchworm
Dead Bug Crunches Diver Pushup Russian Twist
Jumping Jack Frog Jump Plank Jacks
Alternate Heel Tap Pushup Jack Tuck Jump
Alternate Heel Tap High Knees Drop Squats
Squats Situp Shoulder Tap
Grappler pushup Sit Outs Plank Jack
Half Jack Frog Jump Squats
Situp Leg Raises Side Plank

Week 6
Monday Wednesday Friday
Jumping jacks Half Burpees Shadow Boxing
Butterfly Situp Heel Touches Sumo Squat
Kneeling Squat Jump Pushups Flutter Kicks
Plyo Lunges Side Drills Pushup
Squats Floor IYT Raise Glute Bridge
Knee Tap Push-Up Lunge Front Kick High Knees
Leg Raises Situp Shoulder Tap
Pushup Reverse Lunges Situps
Squat Jump Side Plank Rotation Burpee
V ups Floor Wiper Plank

6 Week Circuit Training Program at Gym

Summary:
• Daily workout duration:
o First three weeks: 30 minutes
o Last three weeks: 45 minutes
• Target Gender: Male and Female
• Equipment Needed: Barbells, Dumbbells, Kettlebells, and other Gym
Equipment
• Number of rounds: 3
• Rest between rounds: 2-3 minutes
• Activity time for each exercise: 15 reps or 30 seconds
• Interval time between exercises: 30 seconds

Week 1
Monday Wednesday Friday
Burpees Jump Squat Air Squats
Dumbbell Thrusters Bench Press Military Press
Pushups Burpees Sit-ups
Kettlebell Swings Barbell Clean Pendlay Rows
Mountain Climbers Push Press Arm Changing KB Swings
Dumbbell Squat Jumping Lunges High Knees
Plank High Pulls Dumbbell Step-up

Week 2
Monday Wednesday Friday
Lunge Front Kicks High Knees Squat Jumps
Bench Press Power Clean Pull-ups
Mt. Cimber Bar Dips Pushups
Back Squat Thruster Pendlay Rows
Bar Over Burpees Deadlift Shoulder Taps
Power Clean KB swings Push Presses
Plank Ankle Taps Turkish Get-Up Overhead Squats

Week 3
Monday Wednesday Friday
Squat Jump Lunges Push Presses
Front Squat KB Swings Bent-over Row
Military Press Bench Press Romanian Deadlift
Step-up Lateral Raises Mountain Climber
Pullup Chinups Turkish Get-up
Dips Flutter Kicks Dips
Situps Plank Russian Twist

Week 4
Monday Wednesday Friday
Burpees Power Maker Lunges to Front Kick
Clean and Press Pendlay Row KB Swings
Bench Press Thruster Push Press
Situps Squats Pullups
Chinups High Pull Romanian Deadlift
Hanging Knee Raise Knee to Elbows Dips
Plank Side Plank Toe to Bar

Week 5
Monday Tuesday Wednesday
Push Press Lunges DB Front Squat
KB Swings Clean and Jerk Thruster
Bench Press Landmine Press Bent-over Row
Squats Step-up Pushups
Inverted Row Dips Situps
Dips Hanging Knee Raise Barbell Curl
Plank Side Plank Rear Delt Fly
Week 6
Monday Wednesday Friday
Pullups Front Lunges Off Block Deadlift
Dips Chinups Thruster
Dumbbell Squat Bench Press High Pull
KB Swings Step-up Dips
Lateral Raises Bent-over Barbell Row Rear Delt Fly
Wood Chop Situps Box Jumps
Front Plank Side Plank Hanging Knee Raises

Recommended Supplements for Speeding up Weight Loss:

1. Fat Burn Active
2. Keto Actives
3. NuviaLab Keto
4. Fast Burn Extreme
5. Nutrigo Lab Burner
6. Cappuccino MCT Coffee

Helpful Resources:

1. 70 Best Bodyweight Cardio Exercises of All Time

2. The Ultimate HIIT Exercises List
3. Dumbbell Weight Loss Exercises
4. Complete List of CrossFit Exercises
5. 20 Best Crossfit Barbell Workouts
6. 14 Best Crossfit Kettlebell Workouts
7. 30 Best Dumbbell CrossFit Workouts

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