Circuit Training Plan

__Name:__ Cosmo Kramer
__Fitness Level:__ Intermediate 
__Goal:__ Improve cardiovascular using HIIT

__Weekly Schedule:__ 4 times (Monday, Wednesday, Friday, Saturday)

## Warm-up Routine (Common for all days)
- Jumping jacks (1 minute)
- Arm Circles (50 on each side)
- High Knees (1 minute)
- Dynamic Stretching (4 repetitions)

## Cool-off Routine (Common for all days)
- Child’s Pose – 1 minute
- Cat-Cow Stretch – 1 minute
- Hamstring Stretch – 30 seconds per leg
- Quad Stretch – 30 seconds per leg
- Chest Opener Stretch – 1 minute

## Workout Routine:

### Day 1: 
- Warm-up 
- Pushups (20)
- Body weight squats (15)
- Side Plank (1 minute each side)
- Jumping lunges (20)
- Mountain climbers (20)
- Burpees (10)
- Cool-off

### Day 2: 
- Warm-up 
- Pushups (25)
- Body weight squats (15)
- Side Plank (1 minute each side)
- Jumping lunges (20)
- Mountain climbers (25)
- Burpees (10)
- Cool-off

### Day 3: 
- Warm-up 
- Pushups (25)
- Body weight squats (20)
- Straight Plank (2 minutes)
- Side Plank (1 minute each side)
- Jumping lunges (20)
- Mountain climbers (25)
- Burpees (10)
- Cool-off

### Day 4: 
- Warm-up 
- Pushups (30)
- Body weight squats (20)
- Straight Plank (2 minutes)
- Side Plank (1 minute each side)
- Jumping lunges (20)
- Mountain climbers (25)
- Burpees (15)
- Cool-off

For additional benefit practice intermittent fasting under the 16-8 schedule.