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

Google Sheet Workout Export

By Myworkouts

Experience Advanced (3+ years)
Time 62 minutes/day | 6 days/week
Goals
Equipment

Show More
ExpandMore
Average Exertion
info-icon
50%
Average Cardio Intensity
info-icon
30%

This is a Full Body workout plan performed in circuit fashion, 6 days a week, to help you gain strength, lose fat and build muscle.

Show More
ExpandMore
Description


Day 1 - Full Body Circuit Training

Scroll to top

Circuit
Standing Dumbbell Triceps Extension demonstrationPlay Standing Dumbbell Triceps Extension demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Shoulder Tap Holds
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
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
Standing Concentration Curl demonstrationPlay Standing Concentration Curl 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
Biceps Stretch demonstrationPlay Biceps Stretch demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises
Circuit
Dumbbell Alternating Side Lunge demonstrationPlay Dumbbell Alternating Side Lunge demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Stiff-Legged Barbell Deadlift demonstrationPlay Stiff-Legged Barbell Deadlift demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Quadruped Leg Raise demonstrationPlay Quadruped Leg Raise demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Squat Reach demonstrationPlay Squat Reach demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises
Circuit
Suspension Oblique Knee Tucks demonstrationPlay Suspension Oblique Knee Tucks demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Dumbbell Full Body Crunch demonstrationPlay Dumbbell Full Body Crunch demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Flutter Kicks demonstrationPlay Flutter Kicks demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
4D. Plank
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises

Day 2 - Full Body Circuit Training

Scroll to top

Circuit
Dumbbell Push Press demonstrationPlay Dumbbell Push Press demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Bent Over Dumbbell Tricep Kickback demonstrationPlay Bent Over Dumbbell Tricep Kickback 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
Shoulder Extension Stretch
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
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl 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
Alternating Dumbbell Lunge demonstrationPlay Alternating Dumbbell Lunge demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Kettlebell Sumo Deadlift demonstrationPlay Kettlebell Sumo Deadlift demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Bench Jump demonstrationPlay Bench Jump demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
World's Greatest Stretch demonstrationPlay World's Greatest Stretch demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises
Circuit
Chair Leg Raise demonstrationPlay Chair Leg Raise demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Hanging Knee Raise Oblique Crunch demonstrationPlay Hanging Knee Raise Oblique Crunch demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
V-up demonstrationPlay V-up demonstration
4C. V-up
4 sets, 30s, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Crunches demonstrationPlay Crunches demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises

Day 3 - Full Body Circuit Training

Scroll to top

Circuit
Dumbbell Alternating Front Raise demonstrationPlay Dumbbell Alternating Front Raise demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Dumbbell Skullcrusher demonstrationPlay Dumbbell Skullcrusher demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Dead Stop Push Up demonstrationPlay Dead Stop Push Up demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Floor I Raise demonstrationPlay Floor I Raise demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises
Circuit
Bent Over Kettlebell Row demonstrationPlay Bent Over Kettlebell Row demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Alternate Hammer Curl demonstrationPlay Alternate Hammer Curl demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Suspension Twisting One Arm Row demonstrationPlay Suspension Twisting One Arm Row demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Kneeling Spine Wave demonstrationPlay Kneeling Spine Wave 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
Kneeling Cable Crunch demonstrationPlay Kneeling Cable Crunch demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Cable Twist demonstrationPlay Cable Twist demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Butterfly Sit-up demonstrationPlay Butterfly Sit-up demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Shoulder Tap demonstrationPlay Shoulder Tap demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises

Day 4 - Full Body Circuit Training

Scroll to top

Circuit
Kettlebell Duel Hold Row
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Seated Dumbbell Inner Biceps Curl
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Inverted Row with TRX demonstrationPlay Inverted Row with TRX 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
Dumbbell Push Press demonstrationPlay Dumbbell Push Press demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Standing Dumbbell Overhead Triceps Extension demonstrationPlay Standing Dumbbell Overhead Triceps Extension demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Push Up with Knee Drive demonstrationPlay Push Up with Knee Drive demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Prone Snow Angel demonstrationPlay Prone Snow Angel demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Circuit
Barbell Front Squat demonstrationPlay Barbell Front Squat demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Dumbbell Straight-Leg Deadlift demonstrationPlay Dumbbell Straight-Leg Deadlift demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Dumbbell Calf Raises demonstrationPlay Dumbbell Calf Raises demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Squat Pulse Jumps demonstrationPlay Squat Pulse Jumps demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises
Circuit
Kettlebell Windmill demonstrationPlay Kettlebell Windmill demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Kettlebell Deadbugs demonstrationPlay Kettlebell Deadbugs demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Side Kick Through demonstrationPlay Side Kick Through demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Crunch (arms down) demonstrationPlay Crunch (arms down) demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises

Day 5 - Full Body Circuit Training

Scroll to top

Circuit
Double Kettlebell Clean demonstrationPlay Double Kettlebell Clean demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
EZ-Bar Preacher Curl demonstrationPlay EZ-Bar Preacher Curl demonstration
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
Towel Scapular Pulldown
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises
Circuit
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 0s
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
Resistance Band Tricep Kickback
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Static Pectorals Stretch demonstrationPlay Static Pectorals Stretch demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises
Circuit
Kettlebell Swing demonstrationPlay Kettlebell Swing demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Explosive Kettlebell Deadlift demonstrationPlay Explosive Kettlebell Deadlift demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Lunge demonstrationPlay Lunge demonstration
3C. Lunge
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Knee To Chest demonstrationPlay Knee To Chest demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises
Circuit
Kettlebell Reverse Crunch demonstrationPlay Kettlebell Reverse Crunch demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Cable Twist demonstrationPlay Cable Twist demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Bicycle Crunch demonstrationPlay Bicycle Crunch demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Side Plank to Reach Under
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises

Day 6 - Full Body Circuit Training

Scroll to top

Circuit
Close Grip Kettlebell Push Up demonstrationPlay Close Grip Kettlebell Push Up demonstration
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
TRX Triceps Pressdown demonstrationPlay TRX Triceps Pressdown demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Chest And Front Of Shoulder Stretch demonstrationPlay Chest And Front Of Shoulder Stretch demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises
Circuit
Renegade Row demonstrationPlay Renegade Row demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Standing Hammer Curl
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
Cat Stretch demonstrationPlay Cat Stretch demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises
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
Dumbbell Side Bend demonstrationPlay Dumbbell Side Bend demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Toe Touchers demonstrationPlay Toe Touchers demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Suspension Rollout demonstrationPlay Suspension Rollout demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
T-Plank demonstrationPlay T-Plank demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises

Date Created: 11/24/2021, UTC


Last Updated: 12/3/2021, UTC

More workouts like this



Create a free workout plan with AI

Answer a few questions and find a workout plan personalized to you.