Full Body Circuit - Weight Loss Focus
Focus on full body strength and cardio for weight loss. This circuit keeps intensity high, aiming to maximize calorie burn while building overall strength.
Warmup
(3)Treadmill Walk or Jog
Start with a brisk walk or light jog on the treadmill, focusing on gradually increasing heart rate.
Arm Circles & Leg Swings
Perform large arm circles forward and backward; alternate swinging each leg front to back and side to side.
Bodyweight Lunges
Step forward into a lunge, switch legs in a controlled, dynamic motion. Aim for fluid movement and stretch.
Main Workout
(8)Barbell Back Squat
With barbell racked on upper back, squat down to parallel, then press back up using legs and glutes.
Dumbbell Bench Press
Lying on flat bench, press dumbbells from chest upward until arms are extended, then lower under control.
Lat Pulldown
Sitting at the lat pulldown machine, pull bar to chest, squeezing shoulder blades down; control the return.
Romanian Deadlift
With barbell, hinge at hips to lower bar to mid-shin, keeping back flat, then drive hips forward to stand.
Seated Row (Cable)
Seated at row station, pull handles toward torso, squeezing shoulder blades, then release slowly.
Alternating Kettlebell Swings
Swing kettlebell with hips, switching hands at the top of each rep. Drive with glutes and core.
Plank w/ Shoulder Tap
In plank position, tap opposite shoulder with hand; alternate sides, keeping core tight and hips steady.
Rowing Machine Intervals
Row hard for 1 min, then recover at moderate pace for 1 min. Repeat for 3 cycles.
Cooldown
(3)Walking or Slow Cycle
Easy-paced treadmill walk or stationary bike to bring heart rate down.
Standing Quad Stretch
Standing, grab ankle and pull heel toward glute, hold, then switch sides.
Chest and Shoulder Stretch
Stand tall, clasp hands behind back, shoulders down, lift arms gently to stretch chest and shoulders.