Full Body / Full Body / Full Body / Full Body Circuit Workout Plan

By Myworkouts

	Advanced (3+ years)
	52 minutes/day \| 4 days/week
	Build Muscle, Fat Loss, Gain Strength, Increase Stamina, Lose Weight, Tone Body
	2 x Dumbbell, Flat Bench, Bodyweight, Suspension (TRX), 1 x Kettlebell, Weight Plate, Loop Bands, 1 x Dumbbell, Smith Machine, Barbell, 2 x Kettlebell, EZ Bar, Preacher Curl Bench, Handle Resistance Bands, Towel (Large), Hi-Lo Pulley Cable Machine, Single Grip Handle Strap, Squat Rack, Vertical Knee Raise, Pull up bar Show More

Average Exertion

Average Cardio Intensity

This is a 4 day Full Body workout in Circuit training fashion to help you move through your workout and break a sweat!

Description

Week 1 Overview

Day 1:

Day 2:

Day 3:

Rest

Day 4:

Day 5:

Rest

Day 6:

Day 7:

Rest

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.Gorilla Squat onto Overhead Reach See Exercise Notes	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Kettlebell Goblet Squat	4 rounds	30s	0s
3B.Dumbbell Deadlift	4 rounds	30s	10s
3C.Isometric-Explosive Bodyweight Jump Squat	4 rounds	30s	10s
3D.Lunge Twist See Exercise Notes	4 rounds	30s	10s
Circuit #4 - 4 rounds Rest 10s between rounds
4A.Weighted Decline Situp	4 rounds	30s	10s
4B.Russian Twist	4 rounds	30s	10s
4C.Sprinter Sit up	4 rounds	30s	10s
4D.Crunch (arms down) See Exercise Notes	4 rounds	30s	10s

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Close Grip Kettlebell Push Up	4 rounds	30s	10s
1B.Single Kettlebell Halo	4 rounds	30s	10s
1C.TRX Triceps Pressdown	4 rounds	30s	10s
1D.Chest And Front Of Shoulder Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.Renegade Row	4 rounds	30s	10s
2B.Standing Hammer Curl	4 rounds	30s	10s
2C.Underhand Inverted Row	4 rounds	30s	10s
2D.Cat Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Barbell Deadlift	4 rounds	30s	10s
3B.Barbell Lunge	4 rounds	30s	10s
3C.Lateral Plyo Squats	4 rounds	30s	10s
3D.Standing Elevated Quad Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #4 - 4 rounds Rest 10s between rounds
4A.Dumbbell Side Bend	4 rounds	30s	10s
4B.Toe Touchers	4 rounds	30s	10s
4C.Suspension Rollout	4 rounds	30s	10s
4D.T-Plank See Exercise Notes	4 rounds	30s	10s

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

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Dumbbell Push Press	4 rounds	30s	10s
1B.Bent Over Dumbbell Tricep Kickback	4 rounds	30s	10s
1C.Push-up	4 rounds	30s	10s
1D.Shoulder Extension Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.Bent Over Barbell Row	4 rounds	30s	10s
2B.Barbell Biceps Curl	4 rounds	30s	10s
2C.Inverted Row	4 rounds	30s	10s
2D.Bent Over Towel Iso Hold See Exercise Notes	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Alternating Dumbbell Lunge	4 rounds	30s	10s
3B.Kettlebell Sumo Deadlift	4 rounds	30s	10s
3C.Bench Jump	4 rounds	30s	10s
3D.World's Greatest Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #4 - 4 rounds Rest 10s between rounds
4A.Chair Leg Raise	4 rounds	30s	0s
4B.Hanging Knee Raise Oblique Crunch	4 rounds	30s	0s
4C.V-up	4 rounds	30s	0s
4D.Crunches See Exercise Notes	4 rounds	30s	10s

Date Created: 11/24/2021, UTC

Last Updated: 11/24/2021, UTC

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