Chest / Back / Shoulders / Arms / Legs / Abs Circuit Workout Plan

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Experience Advanced (3+ years)
Time 61 minutes/day | 6 days/week
Goals
Equipment

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Average Exertion
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50%
Average Cardio Intensity
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20%

This is a circuit workout that focuses on individual muscles with short bursts of exercise.

Circuit training is a workout that consists of several exercises in a pre-determined order. Circuit workouts are an excellent way to get an intense workout done in just a short amount of time. Circuit training typically uses aerobic exercise combined with resistance training, but can use any activity that works against gravity, such as climbing or jumping rope.

Aerobic exercise is low intensity and burns fat over longer periods of time while still providing the same health benefits as high intensity exercise. This type of workout includes long periods of using larger muscle groups in moderate repetitions at a lower weight for increased cardiovascular activity. Circuit Training workouts , also known as Circuit HIIT(High Intensity Interval Training) workouts, alternate bouts of higher intensity work and active recovery. Circuit Training workouts should include a warm-up and cool-down period to begin and end the workout respectively. Circuit HIIT workouts typically focus on muscles that are used in everyday activities or specific muscle groups, then working other parts of the body as needed . Circuit training is good because it burns fat while increasing muscle mass, tones your body, and makes you stronger. Circuit Training can be modified for different fitness levels.

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Description


Day 1 - Chest Circuit Training

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Circuit
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Cable Standing Fly demonstrationPlay Cable Standing Fly demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Dynamic Chest Stretch demonstrationPlay Dynamic Chest Stretch demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Circuit
Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Dumbbell Decline Bench Press demonstrationPlay Dumbbell Decline Bench Press demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Wide Push Up demonstrationPlay Wide Push Up demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Floor Chest Stretch demonstrationPlay Floor Chest Stretch demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Circuit
Decline Barbell Bench Press demonstrationPlay Decline Barbell Bench Press demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Dumbbell Floor Fly demonstrationPlay Dumbbell Floor Fly demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Offset Push Ups demonstrationPlay Offset Push Ups demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Behind Head Chest Stretch demonstrationPlay Behind Head Chest Stretch demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises

Day 2 - Back Circuit Training

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Circuit
Alternate Dumbbell Row demonstrationPlay Alternate Dumbbell Row demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Suspension Trainer Row demonstrationPlay Suspension Trainer Row demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Underhand Inverted Row demonstrationPlay Underhand Inverted Row demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Floor Lat Stretch demonstrationPlay Floor Lat Stretch demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises
Circuit
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Renegade Row demonstrationPlay Renegade Row demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Inverted Row demonstrationPlay Inverted Row demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Bent Over Towel Iso Hold
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises
Circuit
Reverse Grip Bent Over Dumbbell Row demonstrationPlay Reverse Grip Bent Over Dumbbell Row demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
TRX Y Flye demonstrationPlay TRX Y Flye demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
TRX Scarecrow demonstrationPlay TRX Scarecrow demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Towel Scapular Pulldown
4 sets, 30s, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises

Day 3 - Shoulders Circuit Training

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Circuit
Seated Dumbbell Shoulder Press
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Dumbbell Alternating Front Raise demonstrationPlay Dumbbell Alternating Front Raise demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Standing Dumbbell Y-raise demonstrationPlay Standing Dumbbell Y-raise demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
One-Arm Doorway Stretch demonstrationPlay One-Arm Doorway Stretch demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises
Circuit
Dumbbell Push Press demonstrationPlay Dumbbell Push Press demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Dumbbell Lateral Raise demonstrationPlay Dumbbell Lateral Raise demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
TRX Front Raise demonstrationPlay TRX Front Raise demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Shoulder Extension Stretch
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises
Circuit
Seated Dumbbell Arnold Press
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Single Kettlebell Halo demonstrationPlay Single Kettlebell Halo demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Rear Delt Press Up demonstrationPlay Rear Delt Press Up demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Shoulder Stretch (Cross Body) demonstrationPlay Shoulder Stretch (Cross Body) demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises

Day 4 - Arms Circuit Training

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Circuit
Standing Alternating Dumbbell Curls
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Alternating Incline Dumbbell Biceps Curl demonstrationPlay Alternating Incline Dumbbell Biceps Curl demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Cable Biceps Curl demonstrationPlay Cable Biceps Curl demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Biceps Stretch demonstrationPlay Biceps Stretch demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises
Circuit
Dumbbell Skullcrusher demonstrationPlay Dumbbell Skullcrusher demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Resistance Band Tricep Kickback
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
TRX Triceps Pressdown demonstrationPlay TRX Triceps Pressdown demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Seated Overhead Triceps Stretch demonstrationPlay Seated Overhead Triceps Stretch demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises
Circuit
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Standing Concentration Curl demonstrationPlay Standing Concentration Curl demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Standing One Arm Dumbbell Reverse Curl demonstrationPlay Standing One Arm Dumbbell Reverse Curl demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Standing Behind-the-Back Bicep Stretch demonstrationPlay Standing Behind-the-Back Bicep Stretch demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises
Circuit
EZ-Bar Skullcrusher demonstrationPlay EZ-Bar Skullcrusher demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Weighted Bench Dip demonstrationPlay Weighted Bench Dip demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Push-Ups - Close Triceps Position demonstrationPlay Push-Ups - Close Triceps Position demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Tricep Side Stretch demonstrationPlay Tricep Side Stretch demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises
Circuit
Standing Hammer Curl
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Resistance Band Bicep Curl demonstrationPlay Resistance Band Bicep Curl demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Seated Dumbbell Biceps Curl demonstrationPlay Seated Dumbbell Biceps Curl demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Seated Biceps Stretch
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises
Circuit
Bent Over Dumbbell Tricep Kickback demonstrationPlay Bent Over Dumbbell Tricep Kickback demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Rope Cable Triceps Extension demonstrationPlay Rope Cable Triceps Extension demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Standing Dumbbell Triceps Extension demonstrationPlay Standing Dumbbell Triceps Extension demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Standing Overhead Tricep Stretch
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises

Day 5 - Lower Body Circuit

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Circuit
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Barbell Lunge demonstrationPlay Barbell Lunge demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Lateral Plyo Squats demonstrationPlay Lateral Plyo Squats demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Standing Elevated Quad Stretch demonstrationPlay Standing Elevated Quad Stretch demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises
Circuit
American Kettlebell Swing demonstrationPlay American Kettlebell Swing demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Romanian Deadlift with Kettlebell demonstrationPlay Romanian Deadlift with Kettlebell demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Kettlebell Seated Calf Raise
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Alternating Knee Tucks demonstrationPlay Alternating Knee Tucks demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises
Circuit
Barbell Hip Thrust with Bench demonstrationPlay Barbell Hip Thrust with Bench demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Barbell Standing Leg Calf Raise demonstrationPlay Barbell Standing Leg Calf Raise demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Side Lunge to Squat Jump
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Seated Glute Stretch demonstrationPlay Seated Glute Stretch demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises

Day 6 - Abs Circuit Training

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Circuit
Suspension Side Plank with Torso Rotation demonstrationPlay Suspension Side Plank with Torso Rotation demonstration
4 sets, 30s, (rest 10s)
Left side
Time between exercises: 10s
Show Alternative Exercises
Suspension Side Plank with Torso Rotation demonstrationPlay Suspension Side Plank with Torso Rotation demonstration
4 sets, 30s, (rest 10s)
Right side
Time between exercises: 10s
Show Alternative Exercises
Kettlebell Around the Body demonstrationPlay Kettlebell Around the Body demonstration
4 sets, 30s, (rest 10s)
Clockwise
Time between exercises: 10s
Show Alternative Exercises
Kettlebell Around the Body demonstrationPlay Kettlebell Around the Body demonstration
4 sets, 30s, (rest 10s)
Counter-clockwise
Time between exercises: 0s
Show Alternative Exercises
Circuit
Lying Straight Leg Raise on Bench demonstrationPlay Lying Straight Leg Raise on Bench demonstration
4 sets, 30s, (rest 10s)
Time between exercises: 10s
Show Alternative Exercises
Dumbbell Gorilla Twist demonstrationPlay Dumbbell Gorilla Twist demonstration
4 sets, 30 reps, (rest 10s)
Time between exercises: 10s
Show Alternative Exercises
Barbell Ab Rollout demonstrationPlay Barbell Ab Rollout demonstration
4 sets, 30 reps, (rest 10s)
Time between exercises: 10s
Show Alternative Exercises
Abs Snails demonstrationPlay Abs Snails demonstration
4 sets, 30 reps, (rest 10s)
Time between exercises: 0s
Show Alternative Exercises
Circuit
Kettlebell Half Turkish Get-up demonstrationPlay Kettlebell Half Turkish Get-up demonstration
4 sets, 30s, (rest 10s)
Left side
Time between exercises: 10s
Show Alternative Exercises
Kettlebell Half Turkish Get-up demonstrationPlay Kettlebell Half Turkish Get-up demonstration
4 sets, 30s, (rest 10s)
Right side
Time between exercises: 10s
Show Alternative Exercises
Seated Leg Raise Over Dumbbell demonstrationPlay Seated Leg Raise Over Dumbbell demonstration
4 sets, 30s, (rest 10s)
Time between exercises: 10s
Show Alternative Exercises
X Abs demonstrationPlay X Abs demonstration
3D. X Abs
4 sets, 30s, (rest 10s)
Time between exercises: 0s
Show Alternative Exercises
Circuit
Kneeling Wood Chops with Resistance Band
4 sets, 30s, (rest 10s)
Left side
Time between exercises: 10s
Show Alternative Exercises
Kneeling Wood Chops with Resistance Band
4 sets, 30s, (rest 10s)
Right side
Time between exercises: 10s
Show Alternative Exercises
TRX Buzzsaw demonstrationPlay TRX Buzzsaw demonstration
4 sets, 30s, (rest 10s)
Time between exercises: 10s
Show Alternative Exercises
Kettlebell Deadbugs demonstrationPlay Kettlebell Deadbugs demonstration
4 sets, 30s, (rest 10s)
Time between exercises: 0s
Show Alternative Exercises
Circuit
Kettlebell Farmer's Walk demonstrationPlay Kettlebell Farmer's Walk demonstration
4 sets, 30s, (rest 10s)
Time between exercises: 10s
Show Alternative Exercises
Kettlebell Windmill demonstrationPlay Kettlebell Windmill demonstration
4 sets, 30s, (rest 10s)
Left side
Time between exercises: 10s
Show Alternative Exercises
Kettlebell Windmill demonstrationPlay Kettlebell Windmill demonstration
4 sets, 30s, (rest 10s)
Right side
Time between exercises: 10s
Show Alternative Exercises
Plank Dumbbell Pull Through demonstrationPlay Plank Dumbbell Pull Through demonstration
4 sets, 30s, (rest 10s)
Time between exercises: 0s
Show Alternative Exercises
Circuit
Seated Barbell Twist demonstrationPlay Seated Barbell Twist demonstration
4 sets, 30s, (rest 10s)
Time between exercises: 10s
Show Alternative Exercises
Plate Hold Leg Raise
4 sets, 30s, (rest 10s)
Time between exercises: 10s
Show Alternative Exercises
Dumbbell Full Body Crunch demonstrationPlay Dumbbell Full Body Crunch demonstration
4 sets, 30s, (rest 10s)
Time between exercises: 10s
Show Alternative Exercises
Knee Slide Crunch demonstrationPlay Knee Slide Crunch demonstration
4 sets, 30s, (rest 10s)
Time between exercises: 0s
Show Alternative Exercises

Date Created: 11/22/2021, UTC


Last Updated: 12/3/2021, UTC

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