In a circuit workout, stations are chosen strategically. For instance, the goal is to move from a lower-body exercise like lunges, to an upper-body exercise like push-ups. While you’re performing push-ups, your legs are resting, which means you can move right onto another lower body exercise without needing to rest in between. While the limited rest periods allow these workouts to have a cardio aspect, the primary focus is to build muscle and strengthen bones. In order to do this, you need to challenge yourself with weight and resistance and pay special attention to your form for all of your reps.

“Upper-Lower” includes 4 different circuits to effectively work every single part of your body.

Workouts:

Monday

3 sets

15 reps

3 sets

15 reps

3 sets

15 reps

3 sets

15 reps

3 sets

15 reps

3 sets

15 reps

Tuesday

3 sets

15 reps

3 sets

15 reps

3 sets

15 reps

3 sets

15 reps

Thursday

3 sets

15 reps

3 sets

15 reps

3 sets

15 reps

3 sets

15 reps

3 sets

15 reps

3 sets

15 reps

Friday

3 sets

15 reps

3 sets

15 reps

3 sets

15 reps

3 sets

15 reps

Rest 40 seconds

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Rest 30 seconds

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Rest 60 seconds

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Rest 90 seconds

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Rest 120 seconds

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