30 Minute Ciruit Training Workout is
great for busy
people that don't have time to go to the gym. If you have time to watch
one TV commercial per day, then you have time to work out.
30 Minute Ciruit Training Workout is a 30 minute, very intense,
workout that will leave you gasping for air. This circuit training
workout is formulated to increase EPOC allowing you to burn more
calories throughout the day.
Try this 30 Minute Circuit Training Workout right now.
Exercise of the Week: Metabolic Booster Workout
First Circuit:
Perform each 4 exercises for the recommended reps followed by
45 second breaks in between sets. Complete all 4 exercises and repeat 2
more times.
Second Circuit:
Perform each 4 exercises for the recommended reps followed by
30 second breaks in between sets. Complete all 4 exercises and repeat 1
more time.
Third Circuit:
Perform each 2 exercises for the recommended reps followed by
30 second breaks in between sets. Complete all 2 exercises and repeat 1
more time.
Perform 3x per week.
Exercise
1a: Bench Press (dumbbell)
1) Sit in an upright position on a flat bench with a DB in each hand.
(You may rest each DB on the corresponding thigh.)
2)
Start position: Lie onto your back and bring the DB's to your
shoulders. Press the DB's up directly above the chest with
palms facing
forward.
3) Lower the DB's keeping your forearms perpendicular to the
floor and your hands aligned at the mid chest area.
4) Let your upper arms go slightly past parallel to the floor and press
the DB's up to the start position.
5) To end the exercise, place the DB's on shoulders and
return to the seated upright position.
Sets
Reps
1
12
2
10
3
8
1b: Hip Bridge on Ball
1) Assume back lying position on floor. Place hands at sides with palms
down on floor.
2) Start position: Place heels on top of Flexaball with knees slightly
bent.
3) Raise hips off floor by pressing heels into ball.
4) Return to start position.
5) To increase difficulty, raise and extend arms above chest.
Trainer's comments: Tighten your butt muscle
as you come up.
Sets
Reps
1
20
2
15
3
15
1c: Pullup
1) Position hands wider than shoulder width apart with overhand grip
(palms facing forward).
2) Start position: Hang with arms fully extended and elbows facing away
from body. 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. If the bar is too high, it is
advisable to use a step to ensure proper hand placement as well as
safety.
Sets
Reps
1
12
2
10
3
8
1d: Push Press with Dumbells
1. Start by standing with your feet shoulder width apart and holding
the dumbells at shoulder level.
2. Proceed into a quarter or half squat and then quickly reverse your
direction and stand up.
3. As you are standing up press the dumbells up over your head.
4. When your legs reach full extension the dumbells should be about one
half to three quarters of the way up.
5. Return to the starting position and repeat.
Sets
Reps
1
12
2
10
3
8
2a: Standard Pushup
1. Lie face down on the floor with hands palm down, fingers pointing
straight ahead, and aligned at the nipple line.
2. Place hands slightly wider 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. Never fully
lock out the elbows at the start position and avoid hyperextension of
the low back.
Sets
Reps
1
20
2
20
2b: Single Leg RDL with DB
1) Stand with feet hip width apart with knees slightly bent (at
20°).
2) Start position: Lift left foot off ground by flexing at the knee
(foot should be behind you)
3) Bending at the hips, lower hands to approximately shin height. Keep
knees bent at 20° throughout movement.
4) Return to start position. Complete recommended repetitions and
switch legs.
Remember
to keep back straight - movement should occur at the hip. To facilitate
this, shift glutes back as if ready to sit down. Knees should not move
forward beyond the toes or deviate laterally or medially. Keep
abdominals tight throughout exercise by drawing stomach in toward spine.
Trainer's comments:
Sets
Reps
1
15 side
2
15 side
2c: Seated Row with Bands
1. Start by attaching a band to the top of a door or fixed object.
2. Sit on the ground with your knees bent and your arms extended up and
out.
3. Pull the handles towards your chest keeping your elbows close to
your body.
4. Pinch your shoulder blades together while performing this movement.
5. Repeat for the prescribed number of repetitions.
Trainer's comments: You can also perform it at a
standing position.
Sets
Reps
1
15
2
15
2d: Calf Raises with dumbells
1)
Start position: Stand with feet hip width apart or stand on the edge of
a step on the balls of feet with heels hanging over edge. Toes should
be pointing forward. Lean into the ball for support.
2) Contract calves by pushing off balls of feet to raise heels up in
air (standing on toes)
3) Lower heels and repeat.
4) Remember to keep knees slightly bent throughout movement to prevent
any knee strain.
Sets
Reps
1
15
2
15
3a: Hanging Hip Raise
1) Grab onto bar and hang from the bar with your arms straight.
2) Start position: bring knees up with hip flexed at approximately
90°.
3) Keeping back firmly pressed against back support, slowly lower legs.
4) Return to start position.
5)
Remember to keep head and back in a neutral position. Keep stomach
tight (naval drawn in towards spine) throughout entire movement.
Sets
Reps
1
15
2
15
3b:
Bridge (Plank) on elbows
1. Start by lying face down on the ground. Place your elbows and
forearms underneath your chest.
2. Prop yourself up to form a bridge using your toes and forearms.
3. Maintain a flat back and do not allow your hips to sag towards the
ground.
4. Hold for the required time limit or until you can no longer maintain
a flat bridge.
Trainer's comments: Keep your core tight.
Sets
Reps
1
45 sec
2
45 sec
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Name: John Margaritis
Location:Toledo, Ohio
Age:24
Height:6'0"
Starting weight:217
Starting Waist Size:36
Starting Body fat % :18.3
Current Weight:180
Current Waist size:32
Current body fat %:10.5 Jeagle's Result in 13 Weeks
About The Experts
1a: Bench Press (dumbbell)
1b: Hip Bridge on Ball
1c: Pullup 
1d: Push Press with Dumbells
2a: Standard Pushup
2b: Single Leg RDL with DB
2c: Seated Row with Bands
2d: Calf Raises with dumbells
3a: Hanging Hip Raise
3b:
Bridge (Plank) on elbows 
