These circuit style workouts are designed to be short and intense. Average workout duration of 20-25 minutes not including a warm-up and cool down. Exercises should be performed consecutively with little to no rest in between and performed for 30-60 seconds each. Repeat exercises in succession until total time reached. Pick a workout, set a timer for the time you have, and torch calories.

Continuous Circuits (Full Body)

A continuous full body workout designed to work all major muscle groups

 

  Continuous Circuits (Lower Body)

A continuous circuit style workout designed to heavily target the lower half

  • • Dead Lifts

    • Squats

    • Box Steps

    • Medicine Ball Slams

    • Medicine Ball Thrusters

    • Dumbbell Rows

    • Jump Rope

    • Medicine Ball Windmills

    • Kettlebell Sumo Squats

    • Kettlebell under-leg pass lunges

    • Dumbbell seated twists

    • Jumping Jacks

  • • Deadlifts

    • Dumbbell Squats

    • Alternating Lunges

    • Plank

    • Kettlebell Swing

    • Thrusters

    • Jumping Jacks

    • Figure 8 hops

    • Mountain Climbers on medicine ball

    • Jump Squats

    • Lying Straight Leg Raise

  • • Burpee

    • Goblet Squats with kettlebell

    • Kettlebell lunge with under-leg pass

    • Sumo Squat

    • Kettlebell Swing

    • Lateral jumps

    • Jumping Jacks

    • Medicine Ball Wood Chops

    • Bicycle crunches

    • Running Lunges

    • Lying Straight Leg Raise

 Continuous Circuits (Upper Body)

Continuous circuit style workouts designed to heavily target the upper body

  • • Curls

    • Military Press

    • Farmer’s Carry

    • Bent Over Rows

    • Dips

    • Renegade Rows

    • Push Ups

    • Lateral Raises

    • Kettlebell Hold

    • Incline Chest Press

    • Survivors

  • • Alternating Dumbbell Curl

    • Push Ups

    • Sit Ups

    • Dumbbell Shoulder Press

    • Side Plank (Both Sides)

    • Kettlebell Halos

    • Dumbbell Lateral Raises

    • Tall Plank with alternating overhead punches

    • One Arm Dumbbell Rows (Both Sides)

  • • Renegade Row

    • Kettlebell Halos

    • Dumbbell Shoulder Press

    • Incline Dumbbell Chest Press

    • Kettlebell Squat with upright row

    • Mountain Climbers

    • Dumbbell Hammer Curls

    • Dumbbell Bent Over Rows

    • Bicycle crunches

    • Dumbbell Reverse Flys

    • Survivors

  • • Dumbbell Curl

    • Dumbbell Shoulder Press

    • Dumbbell Bent over rows

    • Incline Dumbbell Chest Press

    • Kettlebell Squat With One Arm Shoulder Press

    • Dumbbell lateral raises

    • Kettlebell Bottoms Up Press (both sides)

    • Push Up

    • Sit Up

    • Plank

    • Bear Crawl

 Continuous Circuits (Core)

Continuous circuits with a heavy focus on core strength

 Warm Up

  • • Walk in place 30 seconds

    • Jog in place 30 seconds

    • 30 jumping jacks

    • Knee hugs

    • Toe touches alternating

    • Hip rotations

    • Standing rotations

    • Standing windmills

 Cool Down

  • • Standing Windmills

    • Standing Rotations

    • Standing Quad Stretch

    • Standing triceps stretch

    • Standing calf Stretch

    • Seated Hamstring stretcher

    • Pigeon Stretch

    • Lying hamstring stretch

    • Downward Dog

    • Downward Dog alternate calf stretch

    • Child’s Pose alternate sides