3 Day Total Body Sculpting Circuit Workout
Gone are the days where you would lift weights for an hour, do some abs for 30 minutes, then do some form of cardio for another 45.
Circuit training can combine all these things in under an hour, all while most certainly ramping up the intensity.
Circuit training could be a more efficient way of taxing your body, but also a more efficient way to use your time. Considering in today’s day and age, time is seemingly only invested in family, religion, and money. That’s what people value - nothing wrong there.
Anyway, what if I said you could save some time, while also still getting an insanely effective and challenging workout? I think most people reading would sign up for that.
These workouts are for anyone who’s looking to burn some fat, tax their muscles and tone them up, and most of all be challenged.
Bring your A game, and take a look at what’s in store for you below.
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Workout Overview
Below are three workouts that are used to combine your full body to get the job done. There will be a mix of weight training, cardio, and core work.
For the weight training, once your form is down, pick a weight that challenges you. Often times, I see people can do a lot more than they previously thought. If you’re debating picking up 15 or 20s, go for the 20s and see what happens. You’ll probably be surprised.
All three workouts are to be done with 45 seconds on, 15 seconds off, four sets in a row for each exercise, then move onto the next one listed.
Before each of the three workouts, there will be a 10 minute interval style cardio session on your choice of equipment. This can be the treadmill, stair stepper, bike, ski-erg, whichever your heart desires, or distastes, either or.
This will follow the same 45 seconds on, 15 seconds off, style. You will go max effort on your chosen piece of cardio for 45 seconds, stop and rest for 15 seconds, then continue back at it. All in all, there will be 10 intervals you will be doing of 45 seconds and 15 seconds.
Circuit Workout 1
| Exercise | Sets | Reps |
|---|---|---|
| Plank Jacks | 10 | 45 Secs |
| Leg Lifts | - | 45 Secs |
| Overhead Reverse Lunges | - | 45 Secs |
| Alternating Lunge Hops | - | 45 Secs |
| Squat/Curl/Shoulder Press | - | 45 Secs |
| Bent Over Row | - | 45 Secs |
| Close Grip Push Ups | - | 45 Secs |
| Step Ups | - | 45 Secs |
| Burpee w/ Ball Slam | - | 45 Secs |
| Mountain Climbers | - | 45 Secs |
Circuit Workout 2
| Exercise | Sets | Reps |
|---|---|---|
| Pike w/ Stability Ball | 10 | 45 Secs |
| Single Leg Stiff Leg Deadlift | - | 45 Secs |
| Side Lunge w/ Ball Slam | - | 45 Secs |
| Weighted Squat Jumps | - | 45 Secs |
| 1 Leg Glute Bridge | - | 45 Secs |
| Plank Row to Tricep Kickback | - | 45 Secs |
| Front Squat to Shoulder Press | - | 45 Secs |
| Alternating Bicep Curls | - | 45 Secs |
| Side Lateral Raise | - | 45 Secs |
| Russian Twist w/ Ball | - | 45 Secs |
Circuit Workout 3
| Exercise | Sets | Reps |
|---|---|---|
| Moving Side Plank | 10 | 45 Secs |
| Bicycle Kicks | - | 45 Secs |
| Kettlebell Swings | - | 45 Secs |
| Walking Lunges | - | 45 Secs |
| Dumbbell Flys | - | 45 Secs |
| Squat to Arnold Press | - | 45 Secs |
| Barbell Front Raise | - | 45 Secs |
| Box Jump | - | 45 Secs |
| 1 Leg Push Up | - | 45 Secs |
| Reverse Lunge to Squat | - | 45 Secs |
Progression
If you want to progress the workouts, first try progressing the amount of weights you use. The second way you can progress is to switch the times back and forth from 45 seconds on 15 seconds off four sets per exercise, to 60 seconds on 20 seconds off, three sets per exercise. This will ensure you’re switching the amount of reps you can do during the work period, and continuously changing and challenging your body.
Any questions on the ideology, actual workouts, or progressions, please feel free to leave comments or concerns below!