Resistance Training Program #1

Resistance Training Program #1

30-Minute Circuit Training Workout

This 30-minute circuit training routine combines cardiovascular exercise with resistance training to maximize the effectiveness of your workout. The goal of the workout is not to maximize strength gains or cardiovascular fitness, but rather to build strength and burn calories in an efficient manner. This program is specifically designed for the time-crunched individual – it is a total body workout that focuses on the major muscle groups.

Workout Details:

  • Equipment: resistance bands, machine or free weight *
  • Total Time: 25-30 minutes
  • Goal: Provide a total body workout that builds strength and burns calories when you’re limited on time.
  • days per week: 3 days per week
  • Sets: 3 of circuit
  • Amount of rest between sets: 15-20 seconds
  • Amount of rest between exercise pairs: 45-60 seconds
  • Weight: As a result, a good rule of thumb is to use about 40 to 60 percent of your usual weight for the same exercise.

 Warm Up

  • Purpose of warm up: To increase blood flow,  increasing core body temperature to prepare for exercise.
  • Time: 5 to 10 minutes

Stretch: Following the warm up, perform some basic stretches for the arms, shoulders, hamstrings, and quadriceps.

Workout Tips:

  • As you begin the resistance training portion of the workout, pay attention to your body as you exercise. Some muscle fatigue is normal, but if you feel any pain and/or discomfort, the exercise should be stopped immediately.
  • While performing resistance exercises, breathe normally and don’t hold your breath. Inhale during the concentric phase (i.e., while the muscle is getting shorter) and exhale during the eccentric phase (i.e., when the muscle is getting longer).
  • Perform the exercises in a slow and controlled manner over a full range of motion.
  • As you become more comfortable with the exercise routine, challenge yourself by first increasing the number of repetitions, then the weight.
  • Consult a qualified health and fitness professional if you are a beginner or have specific questions.


  • Basics: After you have completed the warm-up, start the resistance training portion of the workout. Complete the designated number of sets for each pair of exercises before moving to the next pair of exercises. For example, perform 12 to 15 repetitions of biceps curls followed by 12-15 repetitions of triceps extensions, and repeat this sequence twice before moving to the next pair of exercises.
  1.  Leg Extension
    Muscles worked: Quadriceps
    Number of Repetitions: 8-12
    leg extension
  2. Leg Press
    Muscles worked: Quadriceps, gluteus Maximus & medius, hamstrings
    Number of Repetitions: 8-12
    Leg Press
  3. Hamstring curl (leg curls)
    Muscles worked: Hamstring
    Number of repetitions: 8-12
    Hamstring curl
  4. Seated row
    Muscles worked: Latissimus dorsi, biceps, posterior deltoid, rhomboids
    Number of Repetitions: 8-12
    Seated row
  5. Chest Press (bench press, dumb bell press or push ups)
    Muscles worked: Pectorals
    Number of Repetitions: 12-15
  6. Biceps Curl
    Muscles worked: Biceps
    Number of Repetitions: 12-15
  7. Triceps Extension
    Muscles worked: Triceps
    Number of Repetitions: 12-15
    Triceps Extension
  8. Abdominal crunch
    Muscles worked: Rectus abdominus
    Number of repetitions: 10-15
  9. Back extension (ball, machine, body resistant)
    Muscles worked: Erector spinae
    Number of repetitions: 8-12
    Back extension
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