2 day 1 hour Upper / Lower Circuit Workout
By Myworkouts
 | Intermediate (2-3 years) |
 | 59 minutes/day | 2 days/week |
 | Fat Loss, Gain Strength, Athletic Performance, Tone Body |
 | 2 x Dumbbell, Flat Bench, Bodyweight, Suspension (TRX), Exercise Ball, Barbell, Squat Rack, Towel (Large), 1 x Dumbbell, Incline Bench, 1 x Kettlebell Show More  |
Average Exertion  | Average Cardio Intensity |
| Description |
Week 1 Overview
Day 1: Upper | Day 2: Rest | Day 3: Lower | Day 4: Rest | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Day 1 - Upper
Scroll to top| Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
| 1A.Dumbbell Bench Press | 4 rounds | 30s | 10s | |
| 1B.Seated Dumbbell Shoulder Press | 4 rounds | 30s | 10s | |
| 1C.Push-Ups - Close Triceps Position | 4 rounds | 30s | 10s | |
| 1D.Dynamic Chest Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
| 2A.Seated Dumbbell Row | 4 rounds | 30s | 10s | |
| 2B.Standing Alternating Dumbbell Curls | 4 rounds | 30s | 10s | |
| 2C.Suspension Trainer Row | 4 rounds | 30s | 10s | |
| 2D.Activation Ball Prone Wide Row See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
| 3A.Dumbbell Push Press | 4 rounds | 30s | 10s | |
| 3B.Bent Over Dumbbell Tricep Kickback | 4 rounds | 30s | 10s | |
| 3C.Push-up | 4 rounds | 30s | 10s | |
| 3D.Shoulder Extension Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #4 - 4 rounds Rest 10s between rounds | ||||
| 4A.Bent Over Barbell Row | 4 rounds | 30s | 10s | |
| 4B.Barbell Biceps Curl | 4 rounds | 30s | 10s | |
| 4C.Inverted Row | 4 rounds | 30s | 10s | |
| 4D.Bent Over Towel Iso Hold See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #5 - 4 rounds Rest 10s between rounds | ||||
| 5A.Standing Dumbbell Triceps Extension | 4 rounds | 30s | 0s | |
| 5B.Incline Dumbbell Press | 4 rounds | 30s | 10s | |
| 5C.Shoulder Tap Holds | 4 rounds | 30s | 10s | |
| 5D.Standing Overhead Tricep Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #6 - 4 rounds Rest 10s between rounds | ||||
| 6A.Reverse Grip Bent Over Dumbbell Row | 4 rounds | 30s | 10s | |
| 6B.Standing Concentration Curl | 4 rounds | 30s | 10s | |
| 6C.TRX Y Flye | 4 rounds | 30s | 10s | |
| 6D.Biceps Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Day 3 - Lower
Scroll to top| Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
| 1A.Kettlebell Goblet Squat | 4 rounds | 30s | 10s | |
| 1B.Dumbbell Deadlift | 4 rounds | 30s | 10s | |
| 1C.Isometric-Explosive Bodyweight Jump Squat | 4 rounds | 30s | 10s | |
| 1D.Lunge Twist | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
| 2A.Alternating Dumbbell Lunge | 4 rounds | 30s | 10s | |
| 2B.Kettlebell Sumo Deadlift | 4 rounds | 30s | 10s | |
| 2C.Bench Jump | 4 rounds | 30s | 10s | |
| 2D.World's Greatest Stretch | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
| 3A.Dumbbell Alternating Side Lunge | 4 rounds | 30s | 10s | |
| 3B.Stiff-Legged Barbell Deadlift | 4 rounds | 30s | 10s | |
| 3C.Quadruped Leg Raise | 4 rounds | 30s | 10s | |
| 3D.Squat Reach | 4 rounds | 30s | 10s | |
Date Created: 2/7/2022, UTC
Last Updated: 2/7/2022, UTC
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