Full Body Circuit Workout

We hope everyone had a nice weekend! We both had relaxing and productive weekends, but they always seem to go by too fast. We spent some in the gym and want to share a workout circuit that targets all the main parts of your body (legs, glutes, arms, and abs). This can be completed as a larger circuit with less sets of each, or you can pick 1-2 parts of the body you want to focus on that day and do more sets to make a complete workout.

Legs

  • Step ups with weights: hold a light to medium weight in each hand. Step up onto a bench or high stack of steps using one leg at a time and returning back to the ground with your feet together. Do 12 reps as quickly as possible and switch legs.

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  •  Standing leg abduction (Inner): using a functional trainer set the pulley at a low level with a light amount of weight, securing the leg cuff around your ankle. Stand straight with slight tension  with your leg slightly to the side. Pull leg straight across the body until you feel a catch, then return to starting position. Do 12-15 reps on each leg.

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  • Standing leg abduction (Outer): using a functional trainer set the pulley at a low level with a light amount of weight, securing the leg cuff around your ankle. Stand with your body towards the machine with slight tension on your leg. Lift your leg to the outer side away from your body, keeping your body straight and core tight until you feel a catch. Return your leg to the starting position. Do 12-15 reps on each leg.

Glutes

  • Squats with kettlebell: stand on the ground or on top of a bench or step for a greater range of motion with a medium size kettlebell (I use 30 pounds). Spread legs slightly wider than hips distance apart and squat straight down holding the kettlebell in between your legs. Make sure your knees don’t go over your toes. The motion should feel like you are sitting in a low chair. Complete 12 reps.

  • Glute kickback: using a functional trainer set the pulley at a low level with a low to medium amount of weight, securing the leg cuff around your ankle. Stand with your body towards the machine and hold onto the machine for stability. Lift one leg straight up until you feel a catch while keeping your upper body as straight and controlled. Do 12-15 reps on each leg.

  • Squats and lunges with barbell: hold a medium size barbell (I use 30 pounds) across upper back. Start with feet a little wider than hips distance apart and squat straight down like you are sitting into a chair. Bring feet together and lunge straight forward with the right leg. Return back to the center squat and then do a lunge on your left side. This is one rep. Repeat 6 times.

  Abs

  • Russian twist-sit with your legs off the floor crossing at your ankles. Holding a weight (I use 10 pounds) between your hands, twist from your abdominals from right to left. That’s one rep, complete 20. 

  •  Crunch with stability ball- position stability ball under legs around the thigh/knee region assuming a plank position. Crunch your legs in towards your chest moving the ball with you. Extend your legs back out straight. Repeat 10 times.

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  • Twisting plank- assume plank position on forearms. Keeping upper body still, twist hips to the right towards the floor and return to center. Repeat to the left. That’s one rep, complete 10.

Arms

  • Tricep kickback-stand with legs hip width apart in a squat position with upper body at a 45 degree angle. With weights in each hand (I used 7.5 pounds) draw arms in towards body bending at the elbow. Extend arms straight back and curl back in. Repeat 12 times.
  • Chin ups- hold weights (I used 10 pounds) down in front of legs. Bend arms with elbows outward bringing weights up towards your chin. Extend arms to return weights downward. Complete 15 reps.

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  • Shoulder press on stability ball-position ball under middle back, using weights (I used 7.5 pounds) hold arms at 90 degree angles on each side of body. Extend elbows pressing weights above body and return to 90 degrees. Repeat 15 times. 

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We hope you enjoy this full body workout. Please modify as needed and remember to listen to your own body. Keep the motivation going in the new year! Happy sweating!  

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