Shoulders Triceps Chest Back Abs Trapezius Biceps Glutes Hamstrings Quadriceps Strength Flexibility Balance Endurance Low Average High


You can make Circuit 1 three times then to move the second Circuit and second one, OR you can do Circuit 1 then Circuit 2 and finish with Circuit 3 and repeat like a big CIRCUIT.


warm-up your whole body,to prevent possible injuries.


Circuits' Information

Circuits Repetitions: 3
Circuits Execution: Successively

Circuit 1:

Exercise Execution
1 Wide Push Ups 20 reps
2 Decline Push Ups 20 reps
3 PLANK 60 sec.
4 Diamond Push Ups 20 reps

Circuit 2:

Exercise Execution
1 Push Ups 20 reps
2 PLANK 60 sec.
3 Incline Push Ups 20 reps

Circuit 3:

Exercise Execution
1 Burpee with Pull–up 10 reps
2 PLANK 60 sec.
3 Narrow Push Ups 20 reps
Rest Between Circuits: 90 sec.
Rest Between Exercises: 30 sec.


Make your cooldown stretching,to prevent possible injuries.