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P O W E R A N D S T R E N G T H C I R C U I T T R A I N E R

PLEASE NOTE: All readers are advised to consult their physician before beginning any exercise and nutrition program. BPI Sports and the contributors do not accept any responsibility for injury sustained as a result of following the advice or suggestions contained within the content of this program.


WORKOUT OVERVIEW

UPPER BODY 1

Cir-Cut is a 4 week program that consists of 4 workouts targeting your upper and lower body 2 times per week. You will be performing short cardio blasts between the high-impact exercises for a non-stop, intense workout.

Warm Up:5 Minute Stretch: Upper and Lower Body1 Minute Running in Place3 Minute Jump Rope1 Minute Mountain Climbers

Workout:Wide Push Ups: 3 Sets of 20Between Sets: 30 Second Running in Place

Rest 1 Minute

Bench Dip w / Weight Plate: 3 Sets of 10-15 RepsBetween Sets: 30 Second Jump Rope

Rest 1 Minute

Cable Cross Over: 3 Sets of 10-15 RepsBetween Sets: 30 Seconds of Mountain Climbers

Rest 1 Minute

Dumbell Tricep Extentions: 3 Sets of 10-15Between Sets: 30 Second Plank

Rest 1 Minute

Clapping Push ups: 3 Sets of 10-15Between Sets: 30 Second Running in Place

LOWER BODY 1


Workout:Rocket Jumps: 3 Sets of 20Between Sets: 30 Second Running in Place

Rest 1 Minute

Lunges w / Dumbells: 3 Sets of 10-15 RepsBetween Sets: 30 Second Jump Rope

Rest 1 Minute

Sumo Squats: 3 Sets of 10-15 RepsBetween Sets: 30 Seconds of Mountain Climbers

Rest 1 Minute

Barbell Calf Raises: 3 Sets of 10-15Between Sets: 30 Second Plank

Rest 1 Minute

Ski Jumps: 3 Sets of 10Between Sets: 30 Second Running in Place

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WORKOUT OVERVIEW

UPPER BODY 2


Workout:Close Grip Pull Ups: 3 Sets of 20Between Sets: 30 Second Running in Place

Rest 1 Minute

Cleans: 3 Sets of 10-15 RepsBetween Sets: 30 Second Jump Rope

Rest 1 Minute

Bent Over Barbell Back Rows: 3 Sets of 10-15 RepsBetween Sets: 30 Seconds of Mountain Climbers

Rest 1 Minute

Barbell Curls: 3 Sets of 10-15Between Sets: 30 Second Plank

Rest 1 Minute

Burpees to Pull Ups: 3 Sets of 10-15Between Sets: 30 Second Running in Place

LOWER BODY 2


Workout:Rocket Jumps: 3 Sets of 15Between Sets: 30 Second Running in Place

Rest 1 Minute

Lunges: 3 Sets of 10-15 RepsBetween Sets: 30 Second Jump Rope

Rest 1 Minute

Knee Touch Jumps: 3 Sets of 10-15 RepsBetween Sets: 30 Seconds of Mountain Climbers

Rest 1 Minute

Frog Jumps: 3 Sets of 10-15Between Sets: 30 Second Plank

Rest 1 Minute

Barbell Squats: 3 Sets of 10-15Between Sets: 30 Second Running in Place

C I R - C U T : P O W E R A N D S T R E N G T H C I R C U I T T R A I N E R

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CIRCUIT TRAINER

TRAINING CALENDAR

This type of cardio involves walking on a treadmill on a steep incline for 25 minutes. Hill Cardio is a low intensity/recovery workout to get you prepared for your next day of training.

UPPER BODY 1

DAY 1LOWER BODY 1

DAY 2HILL CARDIO

DAY 3UPPER BODY 2

DAY 4LOWER BODY 2

DAY 5HILL CARDIO

DAY 6COMPLETE REST

DAY 7

UPPER BODY 1

DAY 1LOWER BODY 1

DAY 2HILL CARDIO

DAY 3UPPER BODY 2

DAY 4LOWER BODY 2

DAY 5HILL CARDIO

DAY 6COMPLETE REST

DAY 7

UPPER BODY 1

DAY 1LOWER BODY 1

DAY 2HILL CARDIO

DAY 3UPPER BODY 2

DAY 4LOWER BODY 2

DAY 5HILL CARDIO

DAY 6COMPLETE REST

DAY 7

UPPER BODY 1

DAY 1LOWER BODY 1

DAY 2HILL CARDIO

DAY 3UPPER BODY 2

DAY 4LOWER BODY 2

DAY 5HILL CARDIO

DAY 6COMPLETE REST

DAY 7

CYCLE 1

CYCLE 2 4 WEEKS


SHOULDERS/TRICEPS

DAY 1 KEEP THIS CALENDAR WITH YOU AND CHECK OFF EACH DAY AS YOU COMPLETE THE PROGRAM TO KEEP TRACK OF YOUR PROGRESS.

HILL CARDIO

Complete rest means exactly that. We advise a complete day off from working out or a light 5-10 minute walk for optimal recovery.

COMPLETE REST

HEALTH TIPS:

STAY HYDRATED: It's recommended to consume 1/2 to 1 full gallon of water each day to keep your metabolism working at its peak and to get the most out of your workouts.

REST UP: Your rest period is as important as your training. Getting an adequate amount of sleep (7-8 hours per night is recommended) allows for your muscles to fully recover and give you max energy for your day.

STRETCH AND WARM UP: To prevent injury, be sure to stretch and warm-up before you begin your workout. The goal is to raise your body and muscle temperature so your body can accommodate the demands of a vigorous workout.

CIRCUIT TRAINER


CIRCUIT NUTRITION

During the Cir-Cut 4 week program, your body will endure high-impact, heart-racing workouts. This means in order to see results and build upon your power and strength, your nutrition needs to be packed with high protein and fibrous foods to aid with protein synthesis. **Keep in mind that everybody is different – please calculate your macros using the calculator below to get the correct proportions of proteins/carbs/fats that are most efficient for your body.

SAMPLE MEAL PLAN:

MEAL #1:1 cup Greek yogurt1/3 cup rolled oats5 sliced strawberries3 whole eggs

MEAL #2:2 scoops ISO HD1 cup milk

MEAL #3:Large salad (with mixed vegetables)8 oz lean ground beef1/3 avocado2 slices whole grain toast

MEAL #4:1-2 scoops ISO HD 1-2 cups water

MEAL #5:6 oz salmon¼ cup (dry measured) brown rice4 cups spinach

MEAL #6:¾ cup liquid egg whites2 whole egg

ALTERNATIVE PRODUCE OPTIONS:7 Brussels sprouts4 cups shredded cabbage½ cup blueberries1 tbsp raisins2 cups snow peas

ALTERNATIVE PROTEIN OPTIONS:8 oz lean ground turkey burger8 oz chicken breast1 can tuna in water6 oz shrimp

C I R - C U T : P O W E R A N D S T R E N G T H C I R C U I T T R A I N E R

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