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    Apartment Circuit

    Apartment Circuit

    Home Workouts
    Intermediate
    3 routines

    Quiet, space-efficient circuit training designed for small spaces with minimal noise impact on neighbors

    Routines

    Day 1 — Silent Strength Circuit

    Low-impact strength circuit focusing on controlled movements and isometric holds

    Intermediate
    39 mins
    131 Kcal
    Isometric Chest Squeeze

    Isometric Chest Squeeze

    4 sets
    1 reps
    45s rest
    Modified Push Up to Forearms

    Modified Push Up to Forearms

    3 sets
    12 reps
    60s rest
    Hollow Hold

    Hollow Hold

    3 sets
    1 reps
    45s rest
    Bodyweight Standing Calf Raise

    Bodyweight Standing Calf Raise

    3 sets
    20 reps
    45s rest
    Leg Over Knee Glute Bridge

    Leg Over Knee Glute Bridge

    3 sets
    12 reps
    60s rest
    Lying Leg Raise

    Lying Leg Raise

    3 sets
    15 reps
    45s rest
    Iron Cross Plank

    Iron Cross Plank

    3 sets
    1 reps
    60s rest

    Day 2 — Controlled Movement Flow

    Smooth, flowing movements emphasizing stability and muscle control without jumping

    Intermediate
    47 mins
    182 Kcal
    Squat m

    Squat m

    4 sets
    16 reps
    75s rest
    Lunge

    Lunge

    3 sets
    10 reps
    60s rest
    Wide Hand Push up

    Wide Hand Push up

    3 sets
    10 reps
    60s rest
    45 degree Bycicle Twisting Crunch

    45 degree Bycicle Twisting Crunch

    3 sets
    16 reps
    45s rest
    One Leg Squat

    One Leg Squat

    3 sets
    5 reps
    75s rest
    Isometric Chest Squeeze

    Isometric Chest Squeeze

    3 sets
    1 reps
    45s rest
    Bodyweight Standing Calf Raise

    Bodyweight Standing Calf Raise

    3 sets
    25 reps
    45s rest
    Hollow Hold

    Hollow Hold

    3 sets
    1 reps
    45s rest

    Day 3 — Total Body Quiet Circuit

    Comprehensive full-body circuit combining strength and endurance without high-impact movements

    Intermediate
    46 mins
    200 Kcal
    Modified Push Up to Forearms

    Modified Push Up to Forearms

    3 sets
    14 reps
    60s rest
    Leg Over Knee Glute Bridge

    Leg Over Knee Glute Bridge

    4 sets
    15 reps
    60s rest
    Squat m

    Squat m

    3 sets
    20 reps
    75s rest
    Lying Leg Raise

    Lying Leg Raise

    3 sets
    18 reps
    45s rest
    Three Bench Dip

    Three Bench Dip

    3 sets
    12 reps
    60s rest
    45 degree Bycicle Twisting Crunch

    45 degree Bycicle Twisting Crunch

    3 sets
    20 reps
    45s rest
    Iron Cross Plank

    Iron Cross Plank

    3 sets
    1 reps
    60s rest
    Isometric Chest Squeeze

    Isometric Chest Squeeze

    2 sets
    1 reps
    45s rest
    Back to Home Workouts

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