3 Day Total Body Sculpting Circuit Workout
Workout Summary
| Main Goal | Lose Fat |
|---|---|
| Workout Type | Full Body |
| Training Level | Beginner |
| Program Duration | 6 weeks |
| Days Per Week | 3 |
| Time Per Workout | 30-45 minutes |
| Equipment Required | Barbell, Bodyweight, Dumbbells, Kettle Bells, Medicine Ball |
| Target Gender | Male & Female |
| Recommended Supplements | Fat Burner, Pre-Workout |
Workout Description
Gone are the days where you would lift weights for an hour, do some abs for 30 minutes, then do some kind of cardio for another hour.
Circuit training can combine all these things in a much more streamlined manner ramping up the intensity.
Circuit training routines are a more efficient way of getting you body built in a more efficient way to use your time. Consider it today’s day and age, time is something only introduced in family, religion, and money. That’s what people value, nothing wrong there.
Anyway, what if I said you could save some time, while also putting in an intense, effective and challenging workout? I think most people reading would sign up for that.
These workouts are for anyone who is looking to burn some fat, build some muscles and tone them up, and most of all be challenged.
Workout Overview
Below are three workouts that are used to combine your full body to get the job done. There will be a mix of weight training, cardio, and core work.
For the weight training, once your form is down, pick a weight that challenges you. Often times, I see people can do a lot more than they previously thought. Try breathing picking up 5 or 10s for the 20s and see what happens. You'll probably be surprised.
All three workouts are to be done with 45 seconds on, 15 seconds off. Do all sets in a row for each exercise, then move onto the next exercise.
Before each of these workouts, there will be a 10-minute steady-state cardio session on your choice of equipment. This can be the treadmill, stair stepper, cycling, whichever your heart desires, or outdoors, either or.
This will allow for some 45 seconds on, 15 seconds off guide. You will go straight into your chosen piece of cardio for 45 seconds, stop and rest for 15 seconds, then continue back at it. All in all, there will be 7 intervals. You will be doing 45 seconds on, 15 seconds off.
Circuit Workout 1
| Exercise | Sets | Reps |
|---|---|---|
| Plank Jacks | - | 45 Secs |
| Leg Lifts | - | 45 Secs |
| Overhead Reverse Lunges | - | 45 Secs |
| Alternating Lunge Jumps | - | 45 Secs |
| Squat Jumps/Shoulder Press | - | 45 Secs |
| Close Grip Push-Ups | - | 45 Secs |
| Sumo Squats | - | 45 Secs |
Circuit Workout 2
| Exercise | Sets | Reps |
|---|---|---|
| Side Plank w/Ball Slam | - | 45 Secs |
| Weighted Squat Jumps | - | 45 Secs |
| Leg Glute Bridge | - | 45 Secs |
| Plank Row to Tricep Kickback | - | 45 Secs |
| Front Squat/Shoulder Press | - | 45 Secs |
| Alternating Bicep Curls | - | 45 Secs |
| Side Lateral Raise | - | 45 Secs |
| Russian Twist w/Ball | - | 45 Secs |
Circuit Workout 3
| Exercise | Sets | Reps |
|---|---|---|
| Moving Side Plank | - | 45 Secs |
| Bicycle Kicks | - | 45 Secs |
| Kettlebell Swings | - | 45 Secs |
| Walking Lunges | - | 45 Secs |
| Dumbbell Flyes | - | 45 Secs |
| Squat to Arnold Press | - | 45 Secs |
| Barbell Front Raise | - | 45 Secs |
| Box Jump | - | 45 Secs |
| Leg Pull-Up | - | 45 Secs |
| Reverse Lunge to Squat | - | 45 Secs |
Progression
If you want to progress the workouts, start by increasing the amount of weight you use. The second way you can progress is to switch the time back and forth from 45 seconds/15 seconds off to 1-minute sets per exercise, 15 seconds off. Then decrease it to 30 seconds of intense reps per exercise, 15 seconds off. This will ensure you're switching the amount of reps you can do during the workout period, and continuously changing and challenging your body.
If you have any questions on this total body circuit workout, its progression, please feel free to leave comments or concerns below!