Weeks 7 & 8
Can you believe it? You have almost reached the half-way point of The Sculpted in 16 Weeks Total Body Workout series! A few weeks ago you were just beginning your mission to get sculpted, but now the results are shining through, and you are feeling leaner, stronger and more defined!
The goal of this workout series is to challenge your body with each new set of exercises, because in order to progress you need to continue to challenge your body in new ways.[i] With that in mind, we are going to progress this new set of workouts by adding plyometric training exercises to them!
Plyometric training, also referred to as jump or reactive training, is a type of training that replicates athletic movements to help build explosiveness, coordination and power! They are high-intensity movements that will help you develop core strength, burn calories, and get sculpted!
If you are new to The Sculpted in 16 Weeks Total Body Workout series, you’ll want to begin with our first set of workouts and build your way up to this one! Click the link below to get started with Weeks 1 & 2!
Due to the increase in intensity that these workouts require, you are going to perform circuit training workouts on fewer days per week (3 to 4 days/week) than you were in previous weeks (4 to 6 days/week) to allow your body adequate time to repair and recover from the challenging new workload. However, you are going to increase the workload of your cardio workouts.
Perform one circuit training workout 3 to 4 days per week, and one cardio workout, 5 to 6 days per week.
Circuit Training
Perform each exercise immediately after one another while taking as little break time as possible between each exercise. Once you hit the end of the circuit, break for 90 seconds, and then repeat the same circuit. Complete each circuit a total of 2 to 3 times per workout, depending on your fitness level.
TIP: Memorize the sequence of exercises for each circuit to minimize the amount of time between exercises.
TIP: If you miss a day or two, don’t skip a workout. Pick up exactly where you left off in the routine so that you train each of your muscle groups equally.
TIP: Listen to your body! If you are only able to do three circuit training workouts in one week, there is nothing wrong with that. As the series progresses and your body adapts and strengthens, you’ll be able to add to your workload.
TIP: If you can easily exceed the workload for an exercise, increase the weight/resistance/time.
TIP: Perform each plyometric exercise very slowly for the first set to get the motion down before you go all out!
Circuit Workout 1
Muscle Groups Targeted – Legs, Shoulders & Triceps
Standing Dumbbell Shoulder Press
8 to 10 reps
Jump Squats
8 to 10 reps
Dumbbell Triceps Kickback
8 to 10 reps
Jumping Jack with Med Ball
30 to 60 seconds
Overhead Medicine Ball Toss
30 – 60 seconds
Circuit Workout 2
Muscle Groups Targeted – Chest, Back & Biceps
Alternating Arm Med Ball Push-Up
8 to 10 reps each side
Bent-over Dumbbell Row
8 to 10 reps each side
Dumbbell Curls
8 to 10 reps each side
Explosive Pushups
8 to 10 reps
Side-to-side Pullups
8 to 10 reps
Circuit Workout 3
Muscle Groups Targeted – Legs, Shoulders & Triceps
Lunge Midair Switch
30 – 60 seconds
Single-Legged Dips on Bench
10 to 12 (each side)
Dumbbell Squat
8 to 10 reps
Dumbbell Skull Crushers
8 to 10 reps
Dumbbell Front-to-Side Raise
8 to 10 reps
Circuit Workout 4
Muscle Groups Targeted – Chest, Back & Biceps
Dumbbell Reverse Fly
8 to 10 reps
Dumbbell Bench Press
8 to 10 reps
Chin-ups
8 to 10 reps
Medicine Ball Chest Press
30 – 60 seconds
Dumbbell Curl
8 to 10 reps
Cardio
Perform cardio on the Cardio Row Machine 5 to 6 days per week for 30 to 45 minutes at a time. You can opt to do cardio before, after, or at a completely different time of day from your circuit training workouts.
TIP: Perform your cardio workouts before your circuit training workouts on days that you train legs. Otherwise, it may be difficult to run.
TIP: Set the elliptical at a pace that suits your personal fitness level and challenges your body. Try to increase the pace with every workout to progress even further!
Abs/Core (optional)
Since the plyometric exercises in your circuit training workouts will sufficiently train your abs and core muscles, you don’t need to target those muscle groups. However, if you feel you are physically fit enough to add a workout focused on your abs to your weekly routine, we have just the thing for you! Click the link below for an awesome six-pack workout!
Challenge Your Core and Build a Six-Pack with These Medicine Ball Exercises
TIP: Only perform this workout if you feel you are physically fit enough to add this workout to your routine.
TIP: If your core is sore or fatigued from the circuit training workouts, refrain from adding this workout to your routine. Allowing your muscles adequate time to recover is essential.
After you complete two weeks of this workout plan, you’ll be ready to kick it up a notch, at which point we’ll have another workout posted for you!
Make sure to get Week 9 & 10 of The Sculpted in 16 Weeks workout series by clicking the image below and subscribing to The Official LA Fitness Blog.
After doing squats, my thighs are sore for 3 days it seems to get worse before it gets better. What can I do to alleviate this?