: james' personal home page journal

2018.04.22 : basic fitness circuit training

Goals and Motivation: I want the good habits that lead to a lifetime of mobility. At the most basic level, this means maintaining basic strength benchmarks, and keep my weight in check. This also means the consistancy and fimiliarity with the gym to rehab from / or rebuild strength from any time off. (such as an upcoming foot surgery…)

Enter the basic circuit training routine.

Start with a weight that you can comfortably perform 10-15 reps. Work your way up to 20 reps before increasing weight. All exercises 2x20 reps. with 1-2 min rest. End the circuit with 20 mins aerobic exercise.

Continue circuit training and gradually increasing weights for 2-3 months to build basic fitness.

  1. Bench Press
  2. Shoulder Press
  3. Pec Fly
  4. Lat Pull Down
  5. Upright Rows
  6. Triceps Extension
  7. Biceps Curl
  8. Leg Press
  9. Leg Extension
  10. Leg Curl
  11. Rotary Torso
  12. Abdominal