Quick Circuit Training Workout for Muscle Toning and Endurance.

The following is a light, quick circuit training weight lifting routine designed to improve muscle tone, strength, and endurance. It is also perfect for beginning bodybuilders.

This weight lifting routine is a very effective regimen which produces fast results. However, the lifter must have completed the previous workout for at least six weeks in order to progress to the following workout.

As with the previous workout, this exercise regime requires the novice to train three (3) times per week. For example, work out on Monday, Wednesday, Friday, with Tuesday and Thursday and the weekends off; Or workout on Tuesday, Thursday, Saturday with Wednesday, Friday, Sunday and Mondays off. Furthermore, the lifter must be able to complete 15 repetitions without any cheating motion, or assistance.

The following is a Circuit Training Workout which must be done with NO rest between sets. By not resting, you will keep your heart rate up, which will boost your metabolism for fast fat loss.

*Note: You can click on the links below to see the picture & description of each exercise.
(Each link opens a new window: Please turn-off popup blockers)

*Make sure to do the exercises in the exact order below:

Lunges - 1 x 15 Reps
Bench Press - 1 x 15 Reps
Leg Curl - 1 x 15 Reps
Military Press - 1 x 15 Reps
Leg Extensions - 1 x 15 Reps
Seated Rows - 1 x 15 Reps
Leg Press - 1 x 15 Reps
Palms-in Bicep Curl - 1 x 15 Reps
Toe Raises - 1 x 15 Reps
Triceps Row Pushdown - 1 x 15 Reps
Crunches - 1 x 15 Reps

One (1) circuit, three (3) times per week; Thirty (30) minutes of Cardiovascular exercise after circuit training.

Two (2) circuits, three (3) times per week; Twenty (20) minutes of cardiovascular exercise after circuit training.

If body is still sore with two (2) circuits, repeat Week Two program; if two sets are no longer exhaustive, then Three (3) Circuits three (3) times per week with 20 minutes of cardiovascular exercise after completion of circuit training.

Three (3) circuits, three (3) times per week; and twenty (20) minutes of cardiovascular exercise after completion of circuit training.

If body is still sore with three (3) circuits, repeat Week Four program; if three (3) sets are no longer exhaustive, then Four (4) Circuits three (3) times per week with NO cardiovascular exercise after completion of circuit training.

Four (4) circuits, three (3) times per week; and NO cardiovascular exercise after completion of circuit training.

Once the novice lifter has completed the previous Circuit Training Workouts, the lifter should be able to employ more advance and esoteric workouts. However, if you feel you need more time on the Intermediate workout, do so. In addition, if the workouts are easier than noted above, feel free to move on to the next level of weight lifting routines.