Full-Body Weight Vest Circuit

 

Full-Body Weight Vest Circuit

Looking to add intensity to your workout?  Try the Perfect Weight Vest full-body circuit.  This workout incorporates movements for your core, upper body, lower body and even some plyometrics for an even harder workout. Circuits are intense, and for good reason. They make your heart rate go higher faster to support all the different muscles that are in use. This helps to burn more calories during and after the workout. Plus it helps get results faster because the intensity is higher.

Follow the circuit below for an intense full body workout. Before you start, make sure to review the workout movement descriptions and guidelines on, our online Weight Vest Workout Guide.

 

 

Workout:

For circuit workouts, rest 1 minute after each move. Repeat Circuit 1-3 times. Perform circuits 2-3 times per week with 24 hours of rest between workouts. Alternate between Circuits A and B.

Repetition Goals for Circuit Movements:

·         Beginner: 4-8

·         Intermediate: 8-12

·         Advanced: 12-18

Circuit A

 

1.       Trunk Twist (CORE)

2.       Regular Pushup (UPPER BODY)

3.       Modified Plank (CORE)

4.       Step Ups (LOWER BODY)

5.       Regular Pushup (UPPER BODY)

6.       Regular Squat (LOWER BODY)

Circuit B

1.       Modified Plank (CORE)

2.       Wide Pushup (UPPER BODY)

3.       Forward Lunge (LOWER BODY)

4.       Trunk Twist (CORE)

5.       Box Jumps (PLYOMETRIC)

6.       Reverse Sit-up (CORE)

Perfect Ab-Carver Workout: Week 3

 

It’s Week 3 of the 21-Day Ab-Carver Workout, so keep up the good work and finish strong. As always, be sure to practice proper form and take it slow (See our workout guide for tips).  On Day 7 of this week, you’ll be re-testing your limits by moving in 6 inch increments away from the wall. Use your new limit as your baseline, and repeat the 21-Day workout. Keep up the good work – the results will follow.

WEEK 3 WORKOUT:

·         Day 1:

o   Carve Straight: 3 sets of 20 reps

o   Carve Left: 3 sets of 10 reps

o   Carve Right: 3 sets of 10 reps

·         Day 2: OFF

·         Day 3:

o   Carve Straight: 3 sets of 20 reps

o   Carve Left: 3 sets of 10 reps

o   Carve Right: 3 sets of 10 reps

·         Day 4: OFF

·         Day 5:

o   Carve Straight: 3 sets of 20 reps

o   Carve Left: 3 sets of 10 reps

o   Carve Right: 3 sets of 10 reps

·         Day 6: OFF

·         Day 7: Re-Test Your Limits

o   Carve Straight: 1 set of 10 reps

o   Carve Left: 1 set of 5 reps

o   Carve Right: 1 set of 5 reps

Perfect Ab-Carver Workout: Week 2

 

You’re probably feeling the burn from the first week of our 21-Day Ab Carver Workout, but don’t stop now! Week 2 brings more reps, so be sure your form is on point and take it slow to prevent injury and to get the best results. Follow the guidelines in our workout guide to be sure you’re carving safely. Keep up the good work and let the Ab-Carver help you get ripped abs and sculpted arms.

WEEK 2 WORKOUT:

 

·         Day 1: OFF

·         Day 2:

o   Carve Straight: 3 sets of 15 reps

o   Carve Left: 3 sets of 8 reps

o   Carve Right: 3 sets of 8 reps

·         Day 3: OFF

·         Day 4:

o   Carve Straight: 3 sets of 15 reps

o   Carve Left: 3 sets of 8 reps

o   Carve Right: 3 sets of 8 reps

·         Day 5: OFF

·         Day 6:

o   Carve Straight: 3 sets of 15 reps

o   Carve Left: 3 sets of 8 reps

o   Carve Right: 3 sets of 8 reps

·         Day 7: OFF