Upper / Lower / Abs Circuit Workout Plan

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Experience Advanced (3+ years)
Time 74 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 Upper / Lower / Abs workout in Circuit training fashion to help you move through your workout and break a sweat!

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Description


Day 1 - Upper Body Circuit Training

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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: 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
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 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)
Active recovery
Time between exercises: 0s
Show Alternative Exercises
Circuit
Barbell Underhand Bent-over Row demonstrationPlay Barbell Underhand Bent-over Row demonstration
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
TRX Face Pull to Row demonstrationPlay TRX Face Pull to Row demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Back (Lower) Curl demonstrationPlay Back (Lower) Curl demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises
Circuit
Straight Bar Tricep Extension demonstrationPlay Straight Bar Tricep Extension demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Flat Bench Cable Flyes demonstrationPlay Flat Bench Cable Flyes demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Pike Push-up to Shoulder Taps
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 3 - Lower Body Circuit Training

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Circuit
Kettlebell Swing demonstrationPlay Kettlebell Swing demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Explosive Kettlebell Deadlift demonstrationPlay Explosive Kettlebell Deadlift demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Bodyweight Lunge demonstrationPlay Bodyweight Lunge demonstration
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
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
Dumbbell Alternating Rear Lunge demonstrationPlay Dumbbell Alternating Rear Lunge demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Cable Sumo Squat demonstrationPlay Cable Sumo Squat demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Split Jacks demonstrationPlay Split Jacks demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Floor Calf Stretch demonstrationPlay Floor Calf Stretch demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises

Day 5 - 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, 30s, (rest 10s)
Time between exercises: 10s
Show Alternative Exercises
Barbell Ab Rollout demonstrationPlay Barbell Ab Rollout demonstration
4 sets, 30s, (rest 10s)
Time between exercises: 10s
Show Alternative Exercises
Abs Snails demonstrationPlay Abs Snails demonstration
4 sets, 30s, (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: 11/23/2021, UTC


Last Updated: 12/4/2021, UTC

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