The Fullbody Circuit Workout Int. Blasts Fat In Under 30 Min.

The fullbody circuit workout targets all the larger muscle groups of the upper body, legs, and abs followed by isolation work of the smaller muscles of the upper body and abs.

Start with 5 minutes of moderate paced walking to warm-up. Perform 10-12 reps of the first 3 exercises indicated going from one exercise to the next without resting in between exercises. After one circuit rest 40 seconds then repeat two more times.

Continue with 12 reps of the next 3 exercises going from one to the next without resting. After one full circuit rest 40 seconds then repeat two more times.

Finish up with intense cardio intervals. Alternate between sets of high knee drill and sets of jump rope for time indicated. Finish up with all the stretches for the amount of time indicated.


Exercise
Walking


Free Workouts Tips:
5 minutes of moderate pace walking at 65% of your target heart rate
Sets Reps Weight/
Resistance
Tempo Time
1 1 5 minutes
1-Leg Plank with Push-up
1) Lie face down with chest on flexaball.
2) Take your hands and walk forward allowing the flexaball to roll under your body until the top of your feet are supported by the flexaball.
3) Start position: Place your hands slightly wider than shoulder width, fingers pointing straight ahead, and aligned at the nipple line. Remove one foot and suspend it 4-6 inches above the flexaball.
4) Lower your body (legs, hips, trunk, and head) 4-8 inches from the floor.
5) Return to the start position by extending at the elbows and pushing the body up.


Fullbody circuit workout tip:
Keep your abs contracted and tucked in to support the lower back and to increase balance and calorie burning.
Sets Reps Weight/
Resistance
Tempo Time
1 10-12
2 10-12
3 10-12
Back Extension on Ball
1) Lie face down on flexaball with knees and feet on floor.
2) Flexaball placement should be at abdominal to lower chest region.
3) With hands on chest, raise trunk 4-8 inches.
4) Lower to start position.
5) To increase intensity, position ball down towards hips, feet wide with knees off floor. Hands may be placed behind head and overhead to further increase resistance. To increase stability, place feet against wall or stationary object.


Fullbody circuit workout tip:
If your low back hurts try squeezing the shoulder blades more, contracting the abs, moving slower, and not coming back as far.
Sets Reps Weight/
Resistance
Tempo Time
1 10-12
2 10-12
3 10-12
DB Deadlift Curl and Press
1. Holding dumbells at your side proceed to squat down into a squat until the dumbells almost touch the ground.
2. Stand up and curl the dumbells to shoulder level.
3. Now press the dumbells up over your head until your arms are extended.
4. Return to the starting position and repeat.

Fullbody circuit workout tip:
Sets Reps Weight/
Resistance
Tempo Time
1 12
2 12
3 12
Supine DB bicep curl
1. Lie on your back on a stability ball and hold a dumbell in each hand towards the ground.
2. Proceed to curl the dumbells up towards your waist.
3. Return to the starting position and repeat.

Fullbody circuit workout tip:
Sets Reps Weight/
Resistance
Tempo Time
1 12
2 12
3 12
Tricep Extensions
1) Sit in upright position on a ball. Grasp DB’s rest it on corresponding thighs.
2) Start position: Lie onto back and bring the barbell to your chest. Press DB’s up so they are directly over the upper chest.
3) Lower the dumbells toward your forehead by bending elbows to 90°. Elbows should remain pointing forward.
4) Return to start position.
5) Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury. Keep shoulder stabilized throughout movement.

Fullbody circuit workout tip:
Sets Reps Weight/
Resistance
Tempo Time
1 12
2 12
3 12
Supine extended DB pullover
1. Lie on your back with the ball below your upper back. Your hips should be almost touching the ground.
2. Hold a kettleball in each hand at chest level.
3. Proceed to push with your feet so that your body comes up on top of the ball and is extended.
4. At the same time press the dumbells behind your head until your arms are extended.
5. Return to the starting position and repeat.

Fullbody circuit workout tip:
Use light dumbbells or medicine ball for this exercise and be sure to squeeze glutes, abs, and shoulder blades for better balance and to prevent shoulder injuries.
Sets Reps Weight/
Resistance
Tempo Time
1 12
2 12
3 12
High Knee Drill
1. Stand at foot of agility ladder or just stand in place.
2. Drive knee up towards chest and place that foot in first square or back on the ground.
Drive other knee up and land in next square and so on down the ladder in a moderate to fast jog with minimal ground contact time.

Fullbody circuit workout tip:
Try listening to music that motivates you to move so that you don't feel tempted to slack off during this cardio segment. You should be working on getting your heart rate up to 75% of max.
Sets Reps Weight/
Resistance
Tempo Time
1 1 1 minute
2 1 1 minute
3 1 1 minute
4 1 2 minutes
5 1 1 minute
Jump Rope (basic 2 feet)
Start with the jump rope in each hand.
Jump off the ground and start swinging the jump rope under your feet.
Continue jumping up and down as you bring the jump rope under your feet.
Continue for the prescribed number of jumps or time.


Fullbody circuit workout tip:
Be patient if you are not good at jumping rope. It only takes 3-4 workouts to start getting better at rope work. Work on getting your heart rate up to 85% of max.
Sets Reps Weight/
Resistance
Tempo Time
1 20
2 30
3 50
4 20
5 30
Tricep Stretch
1. Stand or sit in upright position
2. Place hand of arm to be stretched at base of neck.
3. Grasp elbow with opposite hand and pull until a stretch is felt in tricep (in back of arm)
4. Hold for 20-30 seconds. Repeat as prescribed.

Fullbody circuit workout tip:
Sets Reps Weight/
Resistance
Tempo Time
1 1 60 seconds each side
Chest (doorway)
Place an outstretched arm against a wall or doorway and lean forward with that shoulder.
You should feel a stretch in your chest when you lean forward. Hold for the recommended number of seconds.
Repeat with the other arm.


Fullbody circuit workout tip:
Sets Reps Weight/
Resistance
Tempo Time
1 1 60 seconds each side
Standing quad stretch
1. Standing with a shoulder width stance and hang onto an object for support.
2. Bring one foot up and grab with your hand.
3. Pull your foot up until you feel a stretch on the front of your thigh.
4. Hold for the prescribed time and repeat with the other leg.

Fullbody circuit workout tip:
Sets Reps Weight/
Resistance
Tempo Time
1 1 60 seconds each time
Windmill
1. Place the feet wide apart, big toes facing in, toes facing out. Press down through the right hand and lift the left arm towards the sky, look straight ahead or look up.
2. Lift the tailbone towards the sky and push down through all four corners of the feet. Lift the kneecaps up by contracting the quadricep muscles. Maintain a straight spine and keep the legs straight but not locked.
3. Maintain this pose for 5 to 10 deep breaths.


Fullbody circuit workout tip:
If you have difficulty getting your hand on the floor try using a block or stack of books until you get more flexible.
Sets Reps Weight/
Resistance
Tempo Time
1 1 30 seconds each side

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