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4-Week Startup Circuit Plan
by: SUZANNE PREVOST
STRONGERNOW
Hello!
I’m thrilled that you are ready to begin a 4-week startup circuit plan for strength and conditioning to get you Stronger Now!
This 4-week plan was created with the novice trainee in mind, although any strength and endurance level trainee can follow it. I am going to introduce you to a basic way to begin a strength and conditioning circuit.
A circuit is performing a group of exercises at a “faster” pace in order to add cardiovascular conditioning to the workout. It is also a way to make training more efficient. In this circuit, either body weight or weights will be used to build strength.
This 4-week plan is also about starting and following an organized program, experiencing with another type of program, providing the tools to move you forward in your training, and including training in your lifestyle.
This 4-week plan can be repeated for another 4 weeks with the same or different set of exercises or can be used in-between other programs. I recommend following a basic strength program though for at least 8-12 weeks at a time like my other strength and conditioning plan here.
I am looking forward in helping you succeed now and beyond your 4 weeks. I encourage you to look at this plan as a learning phase as well as practicing your training skills rather than expecting certain results quickly. That’s how you become stronger and succeed in training!
Welcome to the training world!
Suzanne : )
Circuit Plan: Read through the entire program before beginning your 4-week training. Modifications can be made with the exercises or equipment that fit your training environment. Also, get familiar with the exercises, the correct way to perform them, and an idea of the weight that you will be using before you begin the circuit training.
Frequency: Train 3 days/week on nonconsecutive days for 4 weeks
Equipment: dumbbells, kettlebells, pull-up bar; log book or anything to record workouts
Time: 30 min or less + 5 min for the “extra” exercise
Track it: Record all your training sessions in a log book. This is necessary so that you are able to look back at the previous workout and to plan for the current session. It is also a way to track your progress, to determine what is working or not, and to make adjustments if necessary. Record the day of week, type of exercises, sets, repetitions, weights, and # of rounds.
Questions/Feedback: Check-in anytime with any questions or feedback. There’s always a back-up if an exercise is not working well. Videotaping a round of your workout or performing a particular exercise is a great feedback tool for yourself to look at your form, technique, etc. You are welcome to send me your video or log book at anytime to receive additional feedback.
Circuit Workout: There will be a rotation of 3 workouts: WO#1, WO#2, and WO#3 which will be alternated every other day; for example, Monday = WO#1, Wednesday = WO#2, Friday = WO#3. These 3 workouts will consist of a warm-up and 5 different exercises
that will always focus on the 5 fundamental movements (push, pull, squat, hip hinge/glute, and core, plus a 6th “extra”).
Exercises: Exercises will be performed in a circuit or rounds for time. Rounds will be performed for a total of 15-30 minutes. Gradually increase the time each workout as you see fit, but 30 minutes is enough. Once you reach 30 minutes focus on squeezing more rounds into that time rather than extending the time of the workouts. Exercises should be done at a comfortable pace. The point is not to go fast or to get tired, but to recover enough to achieve quality repetitions with good form.
How much weight: Use a challenging weight that is not too heavy or too light, but a moderate amount to achieve quality repetitions. Perform the exercises about 2 repetitions shy of failure. Increase weight when the load is no longer challenging. Gradually adapting to the weight and then increasing the amount of weight increases strength over time. It may take a few workouts to figure out the weight range, and this is where tracking your workouts will help you.
Warm-up: You will be doing a different type of warm-up: a “shoe get-up” or a “body weight get-up” (no shoe). I encourage you to learn this whole body movement, because it can also be a very effective stand-alone exercise. Include this warm-up as part of the circuit time.
A “get-up” is a total body movement that puts the body in different positions which forces you to focus and stabilize the body as you enter each position. Using a shoe on a closed fist forces you to slow down. Eventually, when weight is added to this exercise, the movement is more intense which forces the body to brace in all positions, thus making it an excellent exercise!
Circuit demos (videos): Below are 5 video links to view for demo purposes for the exercises that you will be performing. Make sure you use challenging weight and move at a “faster” pace.
4-WEEK CIRCUIT PLAN
Below are the 3 circuit workouts. Perform them in the order they are listed (beginning with the warmup, doing #1-5, and then ending with the “extra”). Repeat your circuit for a total of 15-30 minutes.
WO#1 - Monday
Warmup = shoe or body weight getups, alternating sides, 5 minutes
1. Push = dumbbell chest press, flat bench, 5-8 reps
2. Pull = dumbbell bent-over back row, 5-8 reps each side
3. Squat = dumbbell goblet squats, 5-8 reps
4. Hip Hinge/Glute = dumbbell deadlift, 5-8 reps
5. Core = 1-hand dumbbell suitcase carries, 20 steps out/20 steps back; Switch hands at the turnaround.
Extra (after the time limit) = overhand grip bar hangs, 3x, until grip fails
WO#2 - Wednesday
Warmup = shoe or body weight getups, alternating sides, 5 minutes
1. Push = pushups; Pick a # that is doable, but challenging.
2. Pull = flexed arm hang; Hold for 5-10 seconds.
3. Squat = dumbbell backward lunges, 5 reps each leg
4. Hip Hinge/Glute = dumbbell deadlift, 5-8 reps
5. Core = 1-hand dumbbell suitcase carries, 20 steps out/20 steps back; Switch hands at the turnaround.
Extra (after the time limit) = overhand grip bar hangs, 3x, until grip fails
WO#3 - Friday
Warmup = shoe or body weight getups, alternating sides, 5 minutes
1. Push = standing dumbbell shoulder presses, 5-8 reps
2. Pull = dumbbell bent-over back row, 5-8 reps each side
3. Squat= dumbbell walking lunges, 5 steps out/5 steps back
4. Glute/Hips = floor glute bridges or bench hip thrusts, 10x
5. Core = 1-hand dumbbell suitcase carries, 20 steps out/20 steps back; Switch hands at the turnaround.
Extra (after the time limit) = overhand grip bar hangs, 3x, until grip fails
Video Demonstrations (click on the underlined links to view videos)
Warmup - shoe get-up
Well done!
There’s no doubt that you are Stronger Now! - stronger physically as well as the strength to continue learning, practicing, and training long-term.
As simple as this circuit plan has been, this is one way a novice trainee should simply and safely begin a strength circuit plan. No matter the amount of progress that you made in your strength and cardiovascular endurance during this 4-week training plan, you were successful! It’s the starting point that makes a big difference in your training success, and you proved that!
What’s next?
It’s important to continue with this plan or with another strength plan for another 4 weeks in order to make further progress. Here is another one of my 4-week startup strength and conditioning plans if you would like to alternate plans and experience another program.
I would be happy to evaluate your first 4 weeks to determine if you require any modifications. Also, I would be happy to set up another complimentary strength and conditioning plan to meet your specific goals. You are welcome to send me your training log or your feedback, so that I can further help you.
Keep Training - Suzanne : )
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Copyright Suzanne M. Prevost, 2018. All rights reserved. The content in whole or in part is not to be offered for sale.
Disclaimer: The advice and information contained in this document, in any document by Suzanne Prevost, at https://www.facebook.com/bysuzanneprevost/, www.facebook.com/suzannemprevost, suzanneprevost.net, or any other social media platforms may not be appropriate for all individuals; therefore, the author, employees, company, affiliates or any other parties involved in the creation or promotion of my products are not responsible for any injuries or health conditions that may result from advice, opinions, or information provided. The information on this page, on any other page, on the website, on social media, and in training programs are the opinion of the author and is not a replacement for medical advice. You should consult a physician before starting any diet or exercise program. If you choose to follow the program without consulting your physician then you are doing so at your own risk. We claim no responsibility for any injuries you might sustain. The opinions and assertions contained herein are the private opinions of the author. We claim no responsibility for your personal videos or pictures that you voluntarily send to the author or that you post on the author’s social media platforms. You agree that the author can post your videos or pictures to social media platforms for educational purposes.
