Home combined circuit workouts for men

Author: Timko Ilya - master of the whole project and fitness trainer.
2015-03-13

Target of the workouts: definition or weight loss

Objectives of the workouts:

1. Fat burning
2. Detailed muscle targeting
3. Development of strength endurance

Methods of execution: in a circle, combined

Duration: approximately 2 months.

Difficulty: (extreme)

Equipment:

• Dumbbells.
• Pull-up bar.
• Jumping rope or cardio machine.
• Bench with adjustable backrest.

The main difference between this plan and others is that it not only uses the circuit method but is also combined. What does this mean? It means that you do one set of each exercise consecutively without rest. There are 5 exercises in each workout.

But the circuit doesn’t end there. After these 5 sets, you will have another 5-7 minutes of jumping rope or using a cardio machine (whichever you have) at a moderate pace. Only after that will you get a well-deserved rest for 4-5 minutes.

All these 5 sets + 5-7 minutes of cardio make up 1 round. You should aim to complete a total of 4 such rounds. Thus, each workout will take you about 60 minutes, with each round lasting 15-17 minutes (including rest after the round). Due to the combination of strength exercises and cardio, the plan is called combined.

In each workout, you will be working on only 1-2 muscle groups (the abs are not counted). This means your workouts will not only be high-intensity but will also place maximum load on the working muscles, which is essential for super definition!

The key to this plan is to maintain the required number of repetitions. Therefore, it is advisable to sacrifice weights to preserve the number of repetitions. In most cases, reducing weights in the last round is inevitable due to muscle fatigue. Initially, a short rest of 1 minute before the cardio machine or jump rope is allowed. However, ideally, there should be no rest.

If anyone wants to train with this plan 3 or 5 times a week, simply alternate the workouts. This means the order of workouts should not be disrupted. In other cases, doing this program only twice is ineffective, while more than 5 times a week is unrealistic.

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