The Home Circuit Series is perfect for those who are limited on time or fairly new to training. The Home Circuit series is 8 weeks in total and is designed for fat loss, muscle strength and endurance.

You should this program 3x per week and for a minimum for 4 weeks.

Please ensure you have completed The Home Circuit Week 1-4

Note: This program can also be added to your regular training schedule.

  • Goal: Fat Loss, Muscle Strength
  • Training Method: Full Body
  • Training Frequency: 3x per week
  • Level: All Levels

Recommended Supplement Stack

Note: Supplementation is not compulsory to see results with this program. However, supplementation is recommended for those who struggle with diet and nutrition intake. 

  • 100% Whey Isolate Protein

Workout Day 1

3 Rounds | 60-90s Rest after each round.

High Knees

Reps: 30s

Butt Kicks

Reps: 30s

Wide Squat to Narrow Squat

Reps: 30s

Hydrant to Bent Knee Donkey Kicks (Left Leg)

Reps: 30s

Hydrant to Bent Knee Donkey Kicks (Right Leg)

Reps: 30s

Russian Twists

Reps: 30s

Bicycle Crunches

Reps: 30s

Workout Day 2

4 Rounds | 60-90s Rest after each round.

Walkout to Push-Up

Note: If you can’t do full push-ups do modified/on knees.

Reps: 30s

Jump Squats

Reps: 30s

Plank Shoulder Taps

Reps: 30s

Alternate Lunges

Reps: 30s

Back Extensions

Reps: 30s

Frog Pumps

Reps: 30s

Workout Day 3

5 Rounds | 60-90s Rest after each round.

Jumping Jacks

Reps: 20s

High Knees

Reps: 20s

Lateral Lunges (Left)

Reps: 20s

Lateral Lunges (Right)

Reps: 20s

Mountain Climbers

Reps: 20s

Double Elbow Crunches

Reps: 20s

Military Plank

Reps: 20s

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