Weeks 1 & 2

It seems like as soon as the New Year’s Eve ball drops in Times Square, people start making their New Year’s resolutions, and for many that means losing weight, getting into the gym and working out more this year.

If your resolution is to get sculpted and defined, we’ve got just the thing to help you hit the treadmill running this January! This amazing 16-week workout will guide you along over the next 16 weeks and challenge your body with a progressive program that combines circuit training and cardio.

Perform one circuit training workout 4 to 6 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 in 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 4 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.

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Circuit Workout 1

Muscle Groups Targeted – Legs, Chest & Biceps

Leg Press Machine

8 to 15 reps

Chest Fly Machine

8 to 15 reps

Glute Kickback Machine

8 to 15 reps

Biceps Curl Machine

8 to 15 reps

Break for 90 seconds after the circuit, and then repeat! Complete the circuit 2 to 3 times, depending on your fitness level.

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Circuit Workout 2

Muscle Groups Targeted – Back, Shoulders & Abs

Seated Row Machine (hammer grip)

8 to 15 reps

Lying Hyperextension (a.k.a. Supermans)

45 to 60 seconds each

Shoulder Press Machine

8 to 15 reps

Double Ab Crunch

25 to 40 reps

Break for 90 seconds after the circuit, and then repeat! Complete the circuit 2 to 3 times, depending on your fitness level.

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Circuit Workout 3

Muscle Groups Targeted – Legs, Chest & Triceps

Leg Curl Machine

8 to 15 reps

Leg Extension Machine

8 to 15 reps

Incline Chest Press Machine

8 to 15 reps

Triceps Extension Machine

8 to 15 reps

Break for 90 seconds after the circuit, and then repeat! Complete the circuit 2 to 3 times, depending on your fitness level.

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Circuit Workout 4

Muscle Groups Targeted – Back, Shoulders, Biceps & Abs

Lat Pulldown Machine

8 to 15 reps

Lateral Raise Machine

8 to 15 reps

Preacher Biceps Curl Machine

8 to 15 reps

Double Ab Crunch

25 to 40 reps

Break for 90 seconds after the circuit, and then repeat! Complete the circuit 2 to 3 times, depending on your fitness level.

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Circuit Workout 5

Muscle Groups Targeted – Legs, Chest & Triceps

Leg Press Machine

8 to 15 reps

Chest Press Machine

8 to 15 reps

Glute Kickback Machine

8 to 15 reps

Triceps Extension Machine

8 to 15 reps

Break for 90 seconds after the circuit, and then repeat! Complete the circuit 2 to 3 times, depending on your fitness level.

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Circuit Workout 6    

Muscle Groups Targeted – Back, Shoulders & Abs

Seated Row Machine (pronated grip)

8 to 15 reps

Hanging Leg Raises on The Captain’s Chair

20 to 30 reps

Plank

45 to 60 seconds each

Reverse Fly Machine

8 to 15 reps

Break for 90 seconds after the circuit, and then repeat! Complete the circuit 2 to 3 times, depending on your fitness level.

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Cardio

Perform cardio on the treadmill 5 to 6 days per week for 20 to 25 minutes each. 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 treadmill at a pace that suits your personal fitness level and challenges your body. You may need to start off walking or jogging, but you will improve as the workout goes on. Try to increase the pace with every workout.

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 3 & 4 of The Sculpted in 16 Weeks workout series by clicking the image below and subscribing to The Official LA Fitness Blog.