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Total Body Circuit

This total body circuit workout targets every muscle in your body with dynamic compound exercises as well as muscle-specific moves.  This short, powerful workout is perfect for when you're short on time and want to get the most out of your workout.   You'll perform each exercise, one after the other, for one complete circuit for a short, efficient workout.


See your doctor if you have any illnesses, injuries or other medical conditions.

Equipment Needed

Exercise ball, various weighted dumbbells, a step or bench

How To

  • Warm up with 5-10 minutes of cardio
  • Perform the exercises as shown, one after the other with short rests in between as needed
  • For a longer workout, complete 2-3 circuits
  • Modify according to your fitness level and avoid any exercises that cause pain or discomfort
Squat, Curl and Press

Hold medium weights and stand on the right foot, left foot behind you. Squat down, touching the weights to the floor. Curl the weights up in a biceps curl and then press the weights overhead as you push to a standing position. Lower the weights and repeat for 16 reps on each side.
Sumo Squats
Sumo Squat
Hold a heavy weight or kettlebell and take the feet wide, toes out at about a 45-degree angle.  Bend the knees and lower into a squat as low as you comfortably can, keeping the knees in line with the toes.  Push into the heels to stand and repeat for 15 reps.
 Power Curl
Power Hammer SquatPower Hammer Squat
Hold heavy weights with feet hip-distance apart.  Swing the weights back slightly as you squat, powering the weights up into a hammer curl while squatting, touching the elbows to the knees if you can.  Stand up while keeping the weights up and slowly lower the weights back down.  Repeat for 16 reps.  
One Arm Arnold Press

 Hold a moderate weight or kettlebell in the left hand and lower into a squat while taking the right arm out for balance.  Keep the torso upright, the abs braced and make sure the knees are behind the toes.  Keeping this position, begin with the palm facing in and push the weight up as you rotate the palm out.  Take the arm back down, rotating the hand so that the palm faces in. Repeat for 12 reps on each side.
360 Plank
360 Plank 360 Plank360 Plank360 Plank360 Plank360 Plank
Hold medium weights and lunge to the left (right leg is straight) taking the weight in the left hand down to the floor. You should be in a runner's lunge with the right arm pulled up into a row. Put the right weight down as you straighten the left leg into a plank. Now pull the right weight up again into a row as you step forward with the right leg. Stand up, facing the back of the room and repeat the series again with your left lunge, plank row and stand. Complete 4 circles in each direction.
Stiff-Legged Deadlift and Bent-Knee Deadlift Combo

 Hold weights in front of the thighs and tip from the hips, keeping the back straight and shoulders back as you lower into a deadlift.  At the bottom of the movement with the weights near shins or toes, bend the knees, continuing to keep the back straight and the hips back.  Push into the glutes to stand up and repeat, starting with the stiff-legged deadlift and switching to a bent-knee deadlift.  Repeat for 15 reps.
One-Armed Row

Place left foot on a step and support the body with the left hand as you hold a heavy weight in the right hand. Squeeze the back to pull the elbow up in a rowing motion until it is level with the torso. Lower and repeat for 15, then switch sides.
tspushup.JPG (13493 bytes)
Perform 3 sets of 16 pushups on the ball or on the floor.
Reverse Turning Lunge

Begin the move facing forward, holding weights in each hand, if desired. Turn to the left at a diagonal, pivoting on the right foot while stepping forward with the left foot into a lunge. Take the weights towards the floor, keeping the abs engaged to protect the back. Your right leg should be straight. Push back up, turning so that you face forward again. Do the same thing on the other side, lunging with the right foot forward. Push back to start and repeat, alternating sides for 15 reps.
lunge3.jpg (18250 bytes)
Stand in a split stance, with feet about 3 feet apart. Hold weights in each hand and bend the knees.  Lower the back knee toward the floor, keeping the front heel down and the knee directly over the center of the foot. Keep the torso straight and abs in as you push through the front heel and back to starting position. Repeat all reps on one side before switching sides. 15 reps.
Y-Chest Press  

Lie on a bench and hold medium-heavy weights with elbows bent.  Straighten the arms and press the weights up and out at an angle into a y-shape.  Bring the weights together over the chest, lower back down and repeat for 15 reps.
Close Grip Bench Presses and Skull Crushers
Close Grip Bench Press
Lie down and hold a medium barbell with hands shoulder-width apart, palms face out. Bend the elbows, keeping them close to the body, and lower them to just below the torso, bringing the bar to a hover over the ribcage. Contract the triceps to push the weights up and then bend the elbows and lower the weight down towards the head, stopping when the elbows are at 90 degrees. Push the weight back up and repeat the close grip press and skull crusher for 12 reps.
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