Upper / Lower Body & Abs Circuit Workout Plan

Google Sheet Workout Export

By Myworkouts

Experience Advanced (3+ years)
Time 81 minutes/day | 2 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 2 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

Week 1 Overview

Day 2:

Rest

Day 4:

Rest

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest



Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 10s between rounds

1A.Close Grip Kettlebell Push Up
4 rounds30s10s
1B.Single Kettlebell Halo
4 rounds30s10s
1C.TRX Triceps Pressdown
4 rounds30s10s
1D.Chest And Front Of Shoulder Stretch

See Exercise Notes

4 rounds30s10s

Circuit #2 - 4 rounds

Rest 10s between rounds

2A.Renegade Row
4 rounds30s10s
2B.Standing Hammer Curl
4 rounds30s10s
2C.Underhand Inverted Row
4 rounds30s10s
2D.Cat Stretch

See Exercise Notes

4 rounds30s10s

Circuit #3 - 4 rounds

Rest 10s between rounds

3A.Dumbbell Alternating Front Raise
4 rounds30s10s
3B.Dumbbell Skullcrusher
4 rounds30s10s
3C.Dead Stop Push Up
4 rounds30s10s
3D.Floor I Raise

See Exercise Notes

4 rounds30s10s

Circuit #4 - 4 rounds

Rest 10s between rounds

4A.Bent Over Kettlebell Row
4 rounds30s10s
4B.Alternate Hammer Curl
4 rounds30s10s
4C.Suspension Twisting One Arm Row
4 rounds30s10s
4D.Kneeling Spine Wave

See Exercise Notes

4 rounds30s10s

Circuit #5 - 4 rounds

Rest 10s between rounds

5A.EZ-Bar Skullcrusher
4 rounds30s10s
5B.Suspension Chest Press
4 rounds30s10s
5C.Rear Delt Press Up
4 rounds30s10s
5D.Standing Overhead Tricep Stretch

See Exercise Notes

4 rounds30s10s

Circuit #6 - 4 rounds

Rest 10s between rounds

6A.Kettlebell Ballistic Row
4 rounds30s10s
6B.Standing Dumbbell Reverse Curl
4 rounds30s10s
6C.TRX Scarecrow
4 rounds30s10s
6D.Floor Lat Stretch

See Exercise Notes

4 rounds30s10s
Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 10s between rounds

1A.Kettlebell Goblet Squat
4 rounds30s10s
1B.Dumbbell Deadlift
4 rounds30s10s
1C.Weighted Decline Situp
4 rounds30s10s
1D.Russian Twist
4 rounds30s10s

Circuit #2 - 4 rounds

Rest 10s between rounds

2A.Alternating Dumbbell Lunge
4 rounds30s10s
2B.Kettlebell Sumo Deadlift
4 rounds30s10s
2C.Chair Leg Raise
4 rounds30s10s
2D.Side Plank to Reach Under
4 rounds30s10s

Circuit #3 - 4 rounds

Rest 10s between rounds

3A.Dumbbell Alternating Side Lunge
4 rounds30s10s
3B.Stiff-Legged Barbell Deadlift
4 rounds30s10s
3C.Suspension Oblique Knee Tucks
4 rounds30s10s
3D.Flutter Kicks
4 rounds30s10s

Circuit #4 - 4 rounds

Rest 10s between rounds

4A.American Kettlebell Swing
4 rounds30s10s
4B.Romanian Deadlift with Kettlebell
4 rounds30s10s
4C.Dumbbell Side Bend
4 rounds30s10s
4D.Toe Touchers
4 rounds30s10s

Circuit #5 - 4 rounds

Rest 10s between rounds

5A.Barbell Hip Thrust with Bench
4 rounds30s10s
5B.Barbell Standing Leg Calf Raise
4 rounds30s10s
5C.Kneeling Cable Crunch
4 rounds30s10s
5D.Cable Twist
4 rounds30s10s

Circuit #6 - 4 rounds

Rest 10s between rounds

6A.Dumbbell Straight-Leg Deadlift
4 rounds30s10s
6B.Dumbbell Calf Raises
4 rounds30s10s
6C.Toes to Bar
4 rounds30s10s
6D.Suspended Crunch
4 rounds30s10s

Date Created: 11/22/2021, UTC


Last Updated: 12/3/2021, UTC





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