Total Body Circuit Routine
Workout Description
The total body circuit routine combines the most effective exercises for each body part, performed (you guessed it) as circuit workouts. We've thrown small bursts of cardio into the mix to fuse this workout into the perfect all round fitness, weight loss and toning workout.
| Main Goal: Days Per Week: Type of Workout: Number of weeks: Workout Level: |
Weight Loss, Build Tone 3 Circuits 8 Any level (adjust amount of circuits accordingly) |
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| Exercise | Circuits/Speed | Reps/Time | |
| Squat | 2-3 | 8 | |
| Incline Bench Press | 2-3 | 8 | |
| Lat Pull Up (or Pulldown) | 2-3 | 8 | |
| Cardio - Treadmill | 65% Max | 3 mins | |
| Dumbbell Shoulder Press | 2-3 | 8 | |
| Dumbbell Bicep Curl | 2-3 | 8 | |
| Tricep Pushdown | 2-3 | 8 | |
| Cardio - Exercise Bike | 65% Max | 3 mins | |
| Ab Crunch | 2-3 | 10-12 | |
| Cardio - Punchbag or Speedball | 70% Max | 3 mins | |
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| Exercise | Circuits/Speed | Reps/Time | |
| Deadlift | 2-3 | 8 | |
| Incline Dumbbell Press | 2-3 | 8 | |
| Chin-ups | 2-3 | 8 | |
| Cardio - Treadmill | 65% Max | 3 mins | |
| Barbell Military Press | 2-3 | 8 | |
| Barbell Curl | 2-3 | 8 | |
| Tricep French Press | 2-3 | 8 | |
| Cardio - Exercise Bike | 65% Max | 3 mins | |
| Barbell Rollout | 2-3 | 10-12 | |
| Cardio - Punchbag or Speedball | 70% Max | 3 mins | |
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| Exercise | Circuits/Speed | Reps/Time | |
| Dumbbell Lunge | 2-3 | 8 | |
| Incline Dumbbell Fly | 2-3 | 8 | |
| Underhand Barbell Row | 2-3 | 8 | |
| Cardio - Treadmill | 65% Max | 3 mins | |
| Side Lat Raise | 2-3 | 8 | |
| Dumbbell Hammer Curl | 2-3 | 8 | |
| Close Grip Bench Press | 2-3 | 8 | |
| Cardio - Exercise Bike | 65% Max | 3 mins | |
| Figure of 8 Crunch | 2-3 | 8 | |
| Cardio - Punchbag or Speedball | 70% Max | 3 mins | |
Workout Notes
This workout (like all workouts) is tweakable to whatever your goals are. The primary goal is towards losing fat and maintaining/adding lean muscle. Notice all the chest exercises I've included above are incline. This is because the workout above has been specifically created to cater for my own personal workout goals. At the time of creating and using this workout, my secondary requirements were to improve my inner chest line. I was also concentrating on improving my biceps, without neglecting other body parts. For this reason chin-ups and underhand barbell rows have been included. Both are back exercises but also excellent bicep exercises. Remember to use each workout as a template. If you are relatively experienced try tweaking the workouts towards your own goals.
