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Circuit Training Workout Plan
For Beginners
My workout plan is a great way of introducing yourself into fitness training.
What are your goals?
Depending on your goals really depends on what workout plan you follow. Its no good doing mainly cardio if your goal is to bulk up and stop being skinny.
As an introduction into training, specifically circuit training I have constructed several workouts which I want to share with you.
Workout 1
Body weight workout for beginners
This body weight workout can be done in a gym, in your garden or even in your home. You need minimal space to perform this workout. This workout is designed to develop your fitness levels, condition your body and burn fat, and to prepare you for the next level of training. It can also be used as a warm up for the other training workouts.
Training principles
This workout plan for beginners is to be performed as a circuit.
Do 15seconds of each exercise at 100% of your maximum intensity.
Have 15seconds rest after each exercise and then move straight to the next.
After you have performed all of the exercises you have completed one set. Rest 60seconds and then repeat.
Complete 3 circuits
Stretch before and after your workout.
Ankle bounces
 1. Stand with feet shoulder-width apart and knees slightly bent. Arms should be at sides and bent up to 90°.
2. Hop continuously on both feet using only the ankles to project body up.
3. Remember to extend the ankles to their maximum range on each hop to ensure proper mechanics.
Remember to complete this exercise at your maximum intensity level.
High Knee
 1. Stand in place with feet hip width apart.
2. Drive knee up towards chest and quickly place the foot back on the ground.
3. Drive other knee up in a moderate to fast jog with minimal ground contact time
Do this exercise as fast as you can
Mountain Climbers
 1. Start by getting on your hands and feet in a prone position.
2. Keeping your body parallel to ground drive your knees up towards your chest alternating back and forth.
3. Repeat this movement for the required number of seconds.
Squat jumps
 1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
2) Arms should be in the “ready” position with elbows flexed at approximately 90°.
3) Lower body where thighs are parallel to ground.
4) Explode vertically and drive arms up.
5) Land on both feet and repeat.
6) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.
After you have completed each exercise it is important to get ready for the next as you only have 15seconds to do this.
As you will be working to YOUR maximum intensity level this workout will work for everyone and believe me you will be out of breath and sweating by the end of it.
Want a challenge? Try 20 or 30seconds of each exercise.
Workout 2
Upper body workout plan for beginners
This body weight workout is to help you develop strength and tone your upper body. The exercises featured require the use of minimal equipment, and can be performed anywhere.
Perform 3 sets of each exercise and complete as many reps as possible.
Rest 60seconds between sets.
Perform 3 workouts per week.
Use a 302 tempo
3seconds to lower your weight
2seconds to raise up again.
This is a great upper body workout plan for beginners and anyone who wants to increase their size and strength of the upper body.
Push Ups
 Assume the prone position as pictured. Your feet should be together and your hands just a little wider then shoulder width apart.
Keeping your back as straight as possible bend your arms lowering yourself so your chest is about 3 inches from the floor, then return back to the starting position.
Breathe in as you lower and out as you return to the top. Take about 4 seconds to lower and 2 seconds to return to the top.
Wide Grip Push ups
 1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2. Place hands than shoulder width, and feet should be at hip width with toes on floor.
3. Start position: Extend the elbows and raise the body off the floor.
4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.
5. Return to the start position by extending at the elbows and pushing the body up.
6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles.
Diamond Push Ups
 1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2. Place hands in the center of your chest and form a diamond shape with your index fingers and thumbs. Feet should be at hip width with toes on floor.
3. Start position: Extend the elbows and raise the body off the floor.
4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.
5. Return to the start position by extending at the elbows and pushing the body up.
6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.
Bench Dips
 1. Start by placing your hands on the bench and your feet are on the ground with your legs semi straight.
2. Proceed to bend your arms until they are bent to about 90 degrees.
3. Return to the starting position and repeat for the desired repetitions.
Use a chair, bench, stairs of sofa.
Chin Ups (if you have a bar)
 1) Position hands shoulder width to slightly narrower than shoulder width apart with underhand grip (palms facing towards body).
2) Start position: Hang with arms fully extended and elbows forward. Feet may be crossed with knees bent.
3) Pull body up until bar is below chin level.
4) Return to start position.
5) Remember to keep the movement controlled with the body stable to minimize momentum and body sway.
When performing this body weight workout it is important to do the exercises using strict control.
Workout 3
Lower body workout plan for beginners
This body weight workout is to help you develop strength and tone your lower body as well as improving fitness levels. The exercises featured require the use of minimal equipment, and can be performed anywhere.
Perform 3 sets of each exercise and complete as many reps as possible.
Rest 60seconds between sets.
Perform 3 workouts per week.
Use a 302 tempo
3seconds to lower your weight
2seconds to raise up again.
These is a great workout plan for beginners and will help develop muscle tone and fitness on your lower body.
Lateral Squats
 1. Stand with your feet shoulder width apart.
2. Start by stepping to the right with your right foot and proceed into a squat.
3. Return to the standing position with your feet shoulder width apart.
4. Now step to your left with your left foot and proceed into a squat.
5. Return to the starting position and repeat
One Leg Step Ups
 1. Stand to the right of the box. Place left foot on top of box.
2. Raise body using the left foot only until leg is extended
3. Lower to start position keeping the foot on top of box. Repeat with other leg according to exercise prescription.
You can use any object which is stable and around knee height.
Straight Leg Oblique's
 Starting Position: Lie on your back and raise your legs straight into the air.
Rotate your legs keeping them straight to the side and the then return to the starting position. Repeat to the other side.
Lateral Leg Raises
1. Lay on your right side, resting your upper body weight on your elbow.
Using your hand for balance, lift your left leg upward as high as is comfortably possible.
2. Hold for 5 seconds and slowly lower to starting position.
3. Repeat for the recommended repetitions and repeat with the other leg.
Abs Crunches
 1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench.
3. Return to start position.
Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.
When performing this body weight workout plan for beginners it is important to do the exercises using strict control, do not cheat with the movements you are only cheating yourself.
You can either just pick one of these workout plans for beginners and do it on each training day. For example.
Monday Workout 1
Tuesday
Wednesday Workout 2
Thursday
Friday Workout 3
Saturday
Sunday
Or you can perform all 3 workouts in one go and do this 2 or 3 times a week. This workout plan for beginners should not be done for the complete beginner and should be done when you are a little fitter and stronger and have the endurance for such an intense workout.
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