Total Body 300 Circuit Workout

November 11, 2010

Today, you are going to do a powerful, total body circuit training workout where you complete 10 exercises, doing 10 repetitions for each. Go through this circuit three times, so you’ll end up doing 300 repetitions in all.

Now the first exercise in this circuit is the Bulgarian Split Squat. To get in position, place one foot up on a bench behind you, drop your hips straight down, and drive up using your lead leg. Do all 10 reps for one side, and then switch to the other.

From this exercise, immediately go to the ground for 10 Close-Grip Push ups. Place your hands shoulder-width apart and as you go down, tuck your elbows into your sides and then power up and repeat.

Although this may appear easy to start out, because you will be completing all these exercises with no rest, it will get increasingly difficult, trust me!

The next exercise in this bodyweight circuit is Lunges. So lunge forward, drop your hips straight down and using only your lead leg, drive back up. Alternate sides.

If you want to make this workout a little more challenging, then feel free to use a set of dumbbells during this exercise and for the split squats. These are just the basics so that you can do this workout at home.

Once you’ve finished the lunges go directly into bodyweight Inverted Rows. So, with the bar at hip height and an overhand grip that is slightly wider than shoulder-width apart, row your chest up to the bar. Be sure to squeeze your shoulder blades together at the top.

After all 10 reps for the rows are completed go right into Decline Push ups. To get in proper position for this exercise, place your feet up on a bench and your hands down on the ground. From this point, just perform a regular push up.

The next exercise in this 10-exercise bodyweight circuit is Vertical Jumps. So, for this exercise jump as high as you can, bend your knees to help soften the landing, and then immediately jump right back up.

From the jumps, you’ll move onto 10 Chin-ups. Grab the bar with a shoulder-width, underhand grip and from a dead hang position, pull your chest up to the bar, and then slowly lower your body down. Repeat.

Immediately from the chin-ups, you’ll head down to the ground for a series of Mountain Climbers. From the push up position, bring one knee up to your chest and then back out, while alternating sides. Be sure to keep your hips down and perform 10 reps per side.

Next up is the Prisoner Squat exercise. So, put your hands together behind your head, keep your elbows back, push your hips back, and squat down. Do this for 10 repetitions.

The final exercise of the Bodyweight 300 circuit is Swings. Now, this exercise can be done with a dumbbell, a kettlebell, or even a medicine ball. So, with the KB between your legs, use your hips to drive that KB up to shoulder height and then back down and repeat. Your arms in this exercise will just be along for the ride.

So that’s 10 exercises for 10 repetitions to complete the circuit. Now rest 30 seconds to one minute and then repeat the circuit two more times for a total of 300 repetitions.

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