CIRCUIT TRAINING PROGRAM

CHEST  Pistol Squats – 6x each leg.

 Regular Push-Ups – 10x  Jump squats – 10x

 90 degree hold – 15 seconds  Assisted pistol squats – 6x each leg.

 Push-Ups in a circle – 8x both direction  Step-up – 8x each leg.

 Explosive Negative Push-Ups – 8x  Curtsy lunges – 8x each side

 Inclined Diamond Push-Ups – 10x TN: At least 3-4 rounds. 20 seconds rest.

 Elevated Push-Ups – 10x

TN: At least 3-4 rounds. 20 seconds rest. CALVES

 Sumo Calf raises - 8x

ABS  Single-leg calf raises – 10x each leg.

 Chair Sit-Ups – 12x  Tip-toe wall sit – 15 seconds

 Plank Core up and down – 12x  Single leg glute bridge calf raise – 10x each leg

 Ordinary Sit-Ups – 12x  Calf pumps – max out until fatigue

 Crucifixes – 12x TN: At least 3-4 rounds. 20 seconds rest.

TN: At least 3-4 rounds. 20 seconds rest.

HAMSTRINGS

OBLIQUES  Deep Lunges – 10x each leg.

 Russian Twist – 12x  Low side to side squats – 6x each leg

 Plank Knees to Elbow – 12x  Single leg Romanian deadlift – 10x each leg.

 Side Plank Raises – 12x TN: At least 3-4 rounds. 20 seconds rest.

 Switching Mountain Climbers – 12x

TN: At least 3-4 rounds. 20 seconds rest.

LOWER ABS

 Laying Leg Flutters – 15x

 Laying Leg Raises – 15x

 Seated in and out – 15x

 Laying knee Raises – 15x

 Circular Leg Raises – 12x

TN: At least 3-4 rounds. 20 seconds rest.

QUADS AND GLUTES