Strength Circuit #1

Warm-Up (10 minutes)

• Arm circles (30s forward, 30s backward)
• High Knees
• Bodyweight Squats
• Rowing machine

Circuit 1: Upper Body & Back (Repeat 2x)

• Pull-Ups (assisted if needed): 8–12 reps
• Single-Arm Dumbbell Row: 10 reps/side
• Push-Ups or Chest Press: 20–25 reps
• Seated Cable Row: 10–12 reps
• Lat Pulldowns: 10–12 reps
• Barbell Press: 10–12 reps

Circuit 2: Core & Stability (Repeat 2x)

• Push-Ups: 20–25 reps
• Hanging Sit-ups: 20–25 reps
• Russian Twist (med ball): 25 per side
• Ab Wheel Roll-Out (knees): 25 reps

Circuit 3: Lower Body (Repeat 2x)

• One-Legged Squats: 15 reps/leg
• Side Lunge + Chest Press: 12–15/leg
• Lunges in Place: 25 reps/leg

Cool-Down & Stretch (5 minutes)

• Child’s Pose (1 min)
• Cat-Cow Stretches (1 min)
• Seated Forward Fold (2 min)
• Chest Opener Stretch (1 min)

Strength Circuit #2

Warm-Up

• Arm circles (30s forward/back)
• High Knees
• Bodyweight Squats
• Jumping Jacks

Circuit 1: Upper Body & Back (Repeat 2x)

• Pull-Ups (can be assisted): 8–12 reps
• Single-Arm Dumbbell Row: 10 reps/side
• Chest Press: 10–12 reps
• Tricep Dips (vertical): 25 reps

Circuit 2: Core & Stability (Repeat 2x)

• Push-Ups: 20–25 reps
• Hanging Leg Raises (or bench): 20–25 reps
• Medicine Ball Side Throw (partner): 20 per side
• Plank (knee to elbow): 3 x 2 min
• Mountain Climbers: 20 reps

Circuit 3: Lower Body (Repeat 2x)

• One-Legged Squats: 12 per leg
• Walking Lunges: 25 per leg
• Tibialis Anterior Raises: 12 per leg
• Single Leg Box Jumps: 15 per leg
• Lateral Band Steps
• Calf Raises: 15–20 reps

Cool-Down & Stretch

• Upper Body Stretch
• Lower Body Stretch
• Core Stretch
• Back Stretch

Strength Circuit #3 - Lower Body Focus

Warm-Up / Activation (with Resistance Bands)

• Banded Squat
• Standing Glute Kickback
• Standing Knee Raise
• Clamshells
• Lateral band steps
• Quick feet against the box

Light Core & Stability (Repeat 2x)

• Push-Ups: 15–25 reps
• Russian Twist with weight: 25 per side
• Ab Wheel Roll-Out: 15 reps
• Leg Raises: 25 reps

Lower Body (Repeat 2x)

• Side Lunge with Chest Press (plate): 12–15 reps/leg
• Lunges in Place: 20 reps/leg
• Squat Jumps with Dumbbells: 20 reps
• Tibialis Anterior Raises: 12 reps/leg
• Sled Push: 25% max load, 10–20 yards x4
• Calf Raises: 15 reps x 3
• Barbell Back Squat: 8–12 reps x 2

Cool-Down & Stretch (5 minutes)

• Stretch all major muscle groups with focus on glutes, quads, hamstrings, and calves

Building Strength and Power

Notes

• Rest Between Sets: 60–90 seconds
• Emphasis: Form and full range of motion
• Progression: Gradual increase of weight or intensity

Warm-Up (10 minutes)

• Jumping Jacks: 3 x 25 reps
• Leg Swings: 2 x 10 each leg
• Arm Circles: 2 x 15 each direction
• Bodyweight Squats: 2 x 15 reps
• High Knees: 2 x 30 seconds

Main Workout (50 minutes)

• Barbell Back Squat: 4 x 6–8
• Deadlift: 4 x 6–8
• Pull-Ups (weighted if possible): 4 x 8–10
• Barbell Bench Press: 4 x 6–8
• Power Clean: 4 x 4–6
• Bulgarian Split Squat: 3 x 8–10 each leg

Cool Down (5–10 minutes)

• Hamstring Stretch: 2 x 30s each leg
• Quad Stretch: 2 x 30s each leg
• Calf Stretch: 2 x 30s each leg
• Chest Stretch: 2 x 30s
• Lat Stretch: 2 x 30s each side

Strength Circuit #5

Warm-Up (10 minutes)

• Jump Rope: 100 skips
• Bodyweight Squats: 25 reps
• Box Jumps: 3 x 20 (2-legged, 1-legged, rotational)

Circuit 1: Upper Body & Back (Repeat 2x)

• Pull-Ups (assisted if needed): 8–12 reps
• Barbell Row: 3 x 8–12 reps/side
• Chest Press: 3 x 8–12 reps
• Tricep Dips: 3 x 15–25 reps
• Bicep Curls: 3 x 8–12 reps

Circuit 2: Core & Stability (Repeat 2x)

• Push-Ups: 20–25 reps
• Bench Leg Raises with Hip Lift: 20–25 reps
• Russian Twist (kettlebell/dumbbell): 3 x 15 reps
• Flutter Kicks: 3 x 20 reps
• Mountain Climbers: 3 x 20 reps

Circuit 3: Lower Body (Repeat 2x)

• Lunges: 25 reps each leg (bodyweight or dumbbells)
• Tibialis Anterior Raises: 12 reps each leg
• Lateral Band Steps
• Calf Raises: 15–20 reps

Strength Circuit #6

Warm-Up (10 minutes)

• Jump Rope or Dynamic Skipping: 3 minutes
• Dynamic Stretches: Leg Swings, Arm Circles, Hip Openers – 3 minutes
• Resistance Band Activation: Lateral Band Walks, Glute Bridges – 4 minutes

Main Workout (45 minutes)

• Pull-Ups: 3 x 8–10
• Dumbbell Bench Press: 3 x 10–12
• Barbell Deadlifts: 3 x 8–10
• Box Jumps: 3 x 15
• Dumbbell Walking Lunges: 3 x 20 steps
• Plank with Arm/Leg Raises: 3 x 45s
• Medicine Ball Russian Twists: 3 x 30 reps
• Stability Ball Hamstring Curls: 3 x 15