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Total Body CircuitCreated by dlemon
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Workout Programs → Total Body Circuit
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Summary
2 Workouts / 13 Exercises
31% Cardio / 69% Strength Training
Latest Exercisers
Workout Program Description
Total body circuit training and cardio for days off strength conditioning. Good for endurance and overall strength training for the entire body.
Workouts
Total Body Circuit
Description
Do this ideally 3 days per week. It is a full body circuit workout for total body strength and endurance. Start with a 5-10 minute cardio exericse for warm-up, then perform 2-3 sets of 8-12 reps of each exercise in a circuit, do not rest between exericese but do rest 1-2 minutes between circuits.
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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Bench Press - Barbell, Flat 3 sets: 10 reps, 10 reps, 10 reps Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench! Using a grip broader than shoulder width, hold the barbel... |
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Barbell Deadlift 3 sets: 10 reps, 10 reps, 10 reps Stand in front of the barbell with your feet about shoulder width apart and your feet pointed straight ahead (or slightly turned out). At this point your legs should be just a f... |
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Crunch - Decline 3 sets: 12 reps, 12 reps, 12 reps Using a decline bench, position yourself with your feet locked in at the top. Your upper body should be raised off the bench so that you have to contract your abs just to stay in place. Place your han... |
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Low Pulley Row To Neck 3 sets: 10 reps, 10 reps, 10 reps This is like a seated row but you use a rope handle and pull to your neck. Sit at a seated row station and grab the ends of the rope using a palms down grip. Sit with your knees slightly bent and your... |
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Lunges - Dumbbell 3 sets: 10 reps, 10 reps, 10 reps Hold a dumbbell in each hand and pull your shoulders back. Lift your chest up and look straight ahead. Position your right leg forward in a long stride. Your foot should be far enough in front of you ... |
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Lat Pulldowns - Wide-Grip 3 sets: 10 reps, 10 reps, 10 reps Pull the bar down in front of you, not behind the head. Do not arch your back, but keep it completely still, no swaying, swinging, arching or curving. Just lean back about 10 degrees and maintain that... |
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Dumbbell Curl - Standing 3 sets: 10 reps, 10 reps, 10 reps Stand straight up, with your head up and your legs straight. Start with the dumbbells at arm's length with your palms facing in. Curl dumbbells up at the same time, twising your wrists on the way up. ... |
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Tricep Pushdowns - Straight Bar 3 sets: 10 reps, 10 reps, 10 reps Using a high-cable pulley, grasp a short straight bar with an overhand grip. Your hands should be about 10 inches apart. Position your forearms so they are parallel to the floor. Keep your feet should... |
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Bicycle Kicks 3 sets: 12 reps, 12 reps, 12 reps Lying on your back raise your feet off the ground with your knees bent. Keeping your stomach tight begin to peddle your feet as if riding a bicycle. Make sure to keep your lower back flat on the flo... |
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