Workout: Full Body Circuit

Session Style: Strength and Speed Circuit

Equipment: Dumbbells, stop watch (i-phone / pod) and bench

Time:  approx. 50 minutes

Warm up: 5-10 minutes light jog / run / cardio machines and stretch

Session: 30 on, 30 off

  • Do each exercise for 30 seconds. Push to do as many repetitions as you can.
  • Rest for 30 seconds.
  • Do each exercise then rest for 3 to 5 minutes and then repeat for a second round.
  • Always maintaining your form – set shoulders back and don’t left the lower back arch. You want to get strong in a good posture.

Print out of session plan – click here to get a simple printout that you can take in the gym with you with a pen and record the reps and weights.  It is a good idea so that you can see your progress and recor what you do.

Setup – before you begin make sure your weights, bench and stop watch are nearby.  Once you start there is no time to rest 🙂

Exercise Notes Equip.
1 minute rower Blast it! rower
0 Chest press Laying on bench, keep weight over chest – 30 reps 10 kgs and bench
1 Squat into overhead press Sit deep into the squat then drive weights over head 4-5 kgs
2 Sit up holding weight Hold weight at your chest and do full sit ups 4-5 kgs
3 Lawn mower row – right Crank the elbow backwards.  Other hand and knee on the bench 10 kgs and bench
4 Lawn mover row – left 10 kgs and bench
5 Lunges with bicep curl Lunge forward and bicep curl at the same time, alternate legs each lunge 4-5 kgs
6 Front raises Keep arms straight, raise arms out to the front (control the weight) 4-5 kgs
7 Side raises Keep arms straight, raise arms out to the side 4-5 kgs
8 Ab twists with weight Bottom on the ground (feet off the ground) rip the weight from left to right hip bones 4-5 kgs
9 Squat into overhead press Sit deep into the squat then drive weights over head 4-5 kgs
10 Push ups
11 Back raise with squeeze Laying on stomach, do small upper back raise and squeeze elbows together, keep feet together
12 Walking mountain climber Hands and feet on the ground in a plank, try to connect right foot to right hand and then left
13 Upright row with weight Row weights from hips to chest, flare elbows out to the side 4-5kgs

Core: Do core after your second round of the circuit.  Hold each position for 30 seconds and rest for 30 seconds.

  • Plank – front on elbows
  • Side Plank – right
  • Side Plank – left
  • Plank – front on hands
  • Side Plank – right
  • Side Plank – left

Warm Down: 5 – 10 minutes full body stretching