Apartment Circuit
Quiet, space-efficient circuit training designed for small spaces with minimal noise impact on neighbors
Routines
Day 1 — Silent Strength Circuit
Intermediate
Low-impact strength circuit focusing on controlled movements and isometric holds
Isometric Chest Squeeze
4 sets1 reps45s restModified Push Up to Forearms
3 sets12 reps60s restHollow Hold
3 sets1 reps45s restBodyweight Standing Calf Raise
3 sets20 reps45s restLeg Over Knee Glute Bridge
3 sets12 reps60s restLying Leg Raise
3 sets15 reps45s restIron Cross Plank
3 sets1 reps60s rest
Day 2 — Controlled Movement Flow
Intermediate
Smooth, flowing movements emphasizing stability and muscle control without jumping
Squat m
4 sets16 reps75s restLunge
3 sets10 reps60s restWide Hand Push up
3 sets10 reps60s rest45 degree Bycicle Twisting Crunch
3 sets16 reps45s restOne Leg Squat
3 sets5 reps75s restIsometric Chest Squeeze
3 sets1 reps45s restBodyweight Standing Calf Raise
3 sets25 reps45s restHollow Hold
3 sets1 reps45s rest
Day 3 — Total Body Quiet Circuit
Intermediate
Comprehensive full-body circuit combining strength and endurance without high-impact movements
Modified Push Up to Forearms
3 sets14 reps60s restLeg Over Knee Glute Bridge
4 sets15 reps60s restSquat m
3 sets20 reps75s restLying Leg Raise
3 sets18 reps45s restThree Bench Dip
3 sets12 reps60s rest45 degree Bycicle Twisting Crunch
3 sets20 reps45s restIron Cross Plank
3 sets1 reps60s restIsometric Chest Squeeze
2 sets1 reps45s rest
