3 Day Total Body Sculpting Circuit Workout Routine FROM MUSCLE AND STREGHT

Sculpt your entire body in 3 workouts per week. This workout program utilizes full body circuits to keep constant tension on your muscles during the workout.

Workout Summary

Main Goal

Lose Fat

Workout Type

Full Body

Training Level

Beginner

Program Duration6 weeks

Days Per Week

3

Time Per Workout45-60 minutes

Equipment Required

Barbell, Bodyweight, Dumbbells, Kettle Bells, Medicine Ball

Target GenderMale & Female

Recommended Supplements

Protein Powder, Fat Burners, PreWorkout

Author

Eric Roberts

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Workout Description

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.

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.