Here is the beginner’s circuit I put in the “Putting the Fit Back in Fitna” post. Putting it here to make it easier to get to:
Here is an example of a great beginner circuit you can try at home if you have a set of dumbbells:
- Dumbbell Clean and Press: 12-15 reps
- Jump Squats: 12-15 reps
- Split Lunges: 10 reps (each leg)
- Pushups (wall or knee pushups if regular too difficult): 12-15 reps
- Mountain Climbers: 10-15 reps (each leg)
- One arm Dumbbell Row: 12 reps each arm
- Crunches: 12-15 reps
Completing these 7 exercises counts as 1 Round. Complete this round 3 times for the full circuit. If you feel like you cannot complete the number of repetitions written here, feel free to drop the number and work your way up. You aren’t expected to be able to do the same number of reps each round; the point is keep working until you can do it.
Try this workout for 3 weeks, working out 3 times a week on alternating days; for example, Monday, Wednesday, Friday. Increase the number of reps done each week, to keep the progressive overload. And remember, maximum 15 seconds rest between each exercise, with 1-2 minute rest between each round. Again, this is for beginners, so if you feel this is too easy, try another one of the programs that I will be posting up.