Full Body / Full Body / Full Body Circuit Workout Plan
By Myworkouts
 | Advanced (3+ years) |
 | 52 minutes/day | 3 days/week |
 | Build Muscle, Fat Loss, Gain Strength, Increase Stamina, Lose Weight, Tone Body |
 | 2 x Kettlebell, EZ Bar, Preacher Curl Bench, Handle Resistance Bands, Towel (Large), 2 x Dumbbell, Flat Bench, Bodyweight, 1 x Kettlebell, Hi-Lo Pulley Cable Machine, Single Grip Handle Strap, Suspension (TRX), 1 x Dumbbell, Sliding Disc, Barbell, Squat Rack, Incline Bench, Rope Cable Machine, Straight Bar Attachment, Single D-Handle Attachment Show More  |
Average Exertion  | Average Cardio Intensity |
| Description |
Day 1 - Full Body Circuit Training
Scroll to top| Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
| 1A.Double Kettlebell Clean | 4 rounds | 30s | 10s | |
| 1B.EZ-Bar Preacher Curl | 4 rounds | 30s | 10s | |
| 1C.Resistance Band Bicep Curl | 4 rounds | 30s | 10s | |
| 1D.Towel Scapular Pulldown See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
| 2A.Dumbbell Bench Press | 4 rounds | 30s | 0s | |
| 2B.Standing Dumbbell Y-raise | 4 rounds | 30s | 10s | |
| 2C.Resistance Band Tricep Kickback | 4 rounds | 30s | 10s | |
| 2D.Static Pectorals Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
| 3A.Kettlebell Swing | 4 rounds | 30s | 0s | |
| 3B.Explosive Kettlebell Deadlift | 4 rounds | 30s | 10s | |
| 3C.Lunge | 4 rounds | 30s | 10s | |
| 3D.Knee To Chest See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #4 - 4 rounds Rest 10s between rounds | ||||
| 4A.Kettlebell Reverse Crunch | 4 rounds | 30s | 10s | |
| 4B.Cable Twist | 4 rounds | 30s | 10s | |
| 4C.Bicycle Crunch | 4 rounds | 30s | 10s | |
| 4D.Side Plank to Reach Under See Exercise Notes | 4 rounds | 30s | 10s | |
Day 3 - Full Body Circuit Training
Scroll to top| Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
| 1A.Kettlebell Duel Hold Row | 4 rounds | 30s | 10s | |
| 1B.Seated Dumbbell Inner Biceps Curl | 4 rounds | 30s | 10s | |
| 1C.Inverted Row with TRX | 4 rounds | 30s | 10s | |
| 1D.Standing Behind-the-Back Bicep Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
| 2A.Dumbbell Push Press | 4 rounds | 30s | 10s | |
| 2B.Standing Dumbbell Overhead Triceps Extension | 4 rounds | 30s | 10s | |
| 2C.Push Up with Knee Drive | 4 rounds | 30s | 10s | |
| 2D.Prone Snow Angel | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
| 3A.Barbell Front Squat | 4 rounds | 30s | 10s | |
| 3B.Dumbbell Straight-Leg Deadlift | 4 rounds | 30s | 10s | |
| 3C.Dumbbell Calf Raises | 4 rounds | 30s | 10s | |
| 3D.Squat Pulse Jumps See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #4 - 4 rounds Rest 10s between rounds | ||||
| 4A.Kettlebell Windmill | 4 rounds | 30s | 10s | |
| 4B.Kettlebell Deadbugs | 4 rounds | 30s | 10s | |
| 4C.Side Kick Through | 4 rounds | 30s | 10s | |
| 4D.Crunch (arms down) See Exercise Notes | 4 rounds | 30s | 10s | |
Day 5 - Full Body Circuit Training
Scroll to top| Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
| 1A.Barbell Underhand Bent-over Row | 4 rounds | 30s | 10s | |
| 1B.Alternating Incline Dumbbell Biceps Curl | 4 rounds | 30s | 10s | |
| 1C.TRX Face Pull to Row | 4 rounds | 30s | 10s | |
| 1D.Back (Lower) Curl See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
| 2A.Straight Bar Tricep Extension | 4 rounds | 30s | 10s | |
| 2B.Cable Standing Fly | 4 rounds | 30s | 10s | |
| 2C.Pike Push-up to Shoulder Taps | 4 rounds | 30s | 10s | |
| 2D.Shoulder Stretch (Cross Body) See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
| 3A.Dumbbell Alternating Rear Lunge | 4 rounds | 30s | 10s | |
| 3B.Cable Sumo Squat | 4 rounds | 30s | 10s | |
| 3C.Split Jacks | 4 rounds | 30s | 10s | |
| 3D.Ankle Hop See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #4 - 4 rounds Rest 10s between rounds | ||||
| 4A.Kettlebell Figure 8 | 4 rounds | 30s | 10s | |
| 4B.Plank Dumbbell Pull Through | 4 rounds | 30s | 10s | |
| 4C.Dumbbell V-up | 4 rounds | 30s | 10s | |
| 4D.Hollow body hold See Exercise Notes | 4 rounds | 30s | 10s | |
Date Created: 11/23/2021, UTC
Last Updated: 11/23/2021, UTC
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