3 day 1 Hour Full Body Circuit Workout

Google Sheet Workout Export

By Myworkouts

Experience Intermediate (2-3 years)
Time 51 minutes/day | 3 days/week
Goals
Equipment

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Average Exertion
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50%
Average Cardio Intensity
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30%

This is a 3 day FULL BODY workout in Circuit training fashion to help you move through your workout and break a sweat!

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Description

Week 1 Overview

Day 2:

Rest

Day 4:

Rest

Day 6:

Rest

Day 7:

Rest



Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 10s between rounds

1A.One-Arm Bent-Over Dumbbell Row

See Exercise Notes

4 rounds30s10s
1B.Standing Dumbbell Biceps Curl
4 rounds30s10s
1C.Towel Scapular Pulldown

See Exercise Notes

4 rounds30s10s

Circuit #2 - 4 rounds

Rest 10s between rounds

2A.Dumbbell Bench Press
4 rounds30s0s
2B.Standing Dumbbell Y-raise
4 rounds30s10s
2C.Standing Dumbbell Triceps Extension
4 rounds30s10s
2D.Static Pectorals Stretch

See Exercise Notes

4 rounds30s10s

Circuit #3 - 4 rounds

Rest 10s between rounds

3A.Vertical Swing

See Exercise Notes

4 rounds30s0s
3B.Dumbbell Deadlift
4 rounds30s10s
3C.Lunge
4 rounds30s10s
3D.Knee To Chest

See Exercise Notes

4 rounds30s10s

Circuit #4 - 4 rounds

Rest 10s between rounds

4A.Side Plank with Torso Rotation

See Exercise Notes

4 rounds30s10s
4B.Dumbbell Side Bend
4 rounds30s10s
4C.Bicycle Crunch
4 rounds30s10s
4D.Side Plank to Reach Under

See Exercise Notes

4 rounds30s10s
Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 10s between rounds

1A.Renegade Row

See Exercise Notes

4 rounds30s10s
1B.Seated Dumbbell Inner Biceps Curl
4 rounds30s10s
1C.Tripod Dumbbell Row

See Exercise Notes

4 rounds30s10s
1D.Standing Behind-the-Back Bicep Stretch

See Exercise Notes

4 rounds30s10s

Circuit #2 - 4 rounds

Rest 10s between rounds

2A.Dumbbell Push Press
4 rounds30s10s
2B.Standing Dumbbell Overhead Triceps Extension
4 rounds30s10s
2C.Push Up with Knee Drive
4 rounds30s10s
2D.Reach, Roll and Lift

See Exercise Notes

4 rounds30s10s

Circuit #3 - 4 rounds

Rest 10s between rounds

3A.Dumbbell Bulgarian Split Squat

See Exercise Notes

4 rounds30s10s
3B.Dumbbell Straight-Leg Deadlift
4 rounds30s10s
3C.Dumbbell Calf Raises
4 rounds30s10s
3D.Squat Pulse Jumps

See Exercise Notes

4 rounds30s10s

Circuit #4 - 4 rounds

Rest 10s between rounds

4A.Dumbbell Windmill

See Exercise Notes

4 rounds30s10s
4B.Plank with Feet Elevated & Knee Tuck
4 rounds30s10s
4C.Side Kick Through
4 rounds30s10s
4D.Crunch (arms down)

See Exercise Notes

4 rounds30s10s
Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 10s between rounds

1A.Reverse Grip Bent Over Dumbbell Row
4 rounds30s10s
1B.Seated Dumbbell Biceps Curl
4 rounds30s10s
1C.Dumbbell Power Clean
4 rounds30s10s
1D.Back (Lower) Curl

See Exercise Notes

4 rounds30s10s

Circuit #2 - 4 rounds

Rest 10s between rounds

2A.Dumbbell Skullcrusher
4 rounds30s10s
2B.Dumbbell Flyes
4 rounds30s10s
2C.Pike Push-up to Shoulder Taps
4 rounds30s10s
2D.Shoulder Stretch (Cross Body)

See Exercise Notes

4 rounds30s10s

Circuit #3 - 4 rounds

Rest 10s between rounds

3A.Dumbbell Alternating Rear Lunge
4 rounds30s10s
3B.Dumbbell Alternating Side Lunge

See Exercise Notes

4 rounds30s10s
3C.Split Jacks
4 rounds30s10s
3D.Ankle Hop

See Exercise Notes

4 rounds30s10s

Circuit #4 - 4 rounds

Rest 10s between rounds

4A.Dumbbell V-Crunch
4 rounds30s10s
4B.Plank Dumbbell Pull Through
4 rounds30s10s
4C.Dumbbell V-up
4 rounds30s10s
4D.Hollow body hold

See Exercise Notes

4 rounds30s10s

Date Created: 1/2/2022, UTC


Last Updated: 1/2/2022, UTC





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