WITH MELIH F. COLOGLU
SEPTEMBER 2017
3/4 TIMES PER WEEK - FULL BODY CIRCUIT
...BY MELIH F. COLOGLU
A STRONG FOUNDATION FOR THE 2018 SEASON IS BUILT DURING THE MONTHS OF FALL. WE ARE GOING TO BE TRAINING HARDER, STRONGER AND MORE FOCUSED ON THE WAY TO OUR GOALS FOR THE NEW SEASON!!! THAT BEING SAID, WE HAVE AN AMAZING FULL BODY CIRCUIT TRAINING SYSTEM.
​
WEEKS 2 & 4 CONSISTS OF COMPLETING A SET OF 15 REPS USING YOUR (25 RM FOR RESISTANCE) FOLLOWED BY A 30 SECOND REST AND ANOTHER 15 REPETITIONS WITH THE SAME WEIGHT. AS SOON AS THE 2ND SET OF 15 REPETITIONS ARE COMPLETED, WE WILL PERFORM A SET OF 20 FLUTTER KICKS AS SEEN ON THE VIDEO DEMO.
​
​
FOR EXAMPLE: SEATED SHOULDER PRESS MACHINE (25 RM)
*****AS SHOWN ON THE VIDEO DEMO
​
SET 1: 15 REPS - 20 SECONDS REST - 15 MORE REPS - NO REST - 20 FLUTTER KICKS
*****75 SECONDS BREAK AND MOVE ONTO THE NEXT EXERCISE OR THE OTHER SIDE..
​
​
SETS: AS SHOWN ABOVE
REPS: AS SHOWN ABOVE
REST: AS SHOWN ABOVE
NUMBER OF CIRCUITS: 1
SEPTEMBER (GYM) EXERCISES - IN THIS ORDER
THE CIRCUIT:
​
​
BARBELL INCLINE BENCH PRESS
CLOSE GRIP SEATED ROWS
PREACHER CURL MACHINE
ROPE TRICEPS PRESS DOWNS
SEATED SHOULDER PRESS MACHINE (AS SHOWN ON THE VIDEO DEMO)
LEG PRESS MACHINE
SEATED LEG CURLS
STANDING CALF RAISE MACHINE
BARBELL SHRUGS (MALES ONLY)
FLOOR HIP RAISES (FEMALES ONLY)
KNEELING ROPE CRUNCHES
DUMBBELL SIDE BENDS
SEPTEMBER (IN-HOME) EXERCISES - IN THIS ORDER
REQUIRED EQUIPMENT: RB=RESISTANCE BANDS & DUMBBELLS
THE CIRCUIT:
​
​
PUSH UPS
SINGLE ARM DUMBBELL BENT OVER ROWS
RB BICEP CURLS
FLAT BENCH DIPS
DUMBBELL MILITARY PRESS
DUMBBELL FRONT SQUATS
DUMBBELL STIFF LEGGED DEADLIFTS
STANDING CALF RAISES
DUMBBELL SHRUGS (MALES ONLY)
FLOOR HIP RAISES (FEMALES ONLY)
FLAT BENCH KNEE RAISES
DUMBBELL SIDE BENDS
LETS MAKE IT AMAZING!!!!!
