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The Fullbody PHAT Circuit Burns Stubborn Fat, Boosts Endurance, Strength, Flexibility and Tones Your Entire Body

The Fullbody PHAT Circuit is a full body fat burning workout that includes core exercises, power lifting moves, yoga, pilates, athletic moves, and dynamic stretches for major fat burning and ultimate fitness under 30 minutes.

Run in place for 20-30 counts then perform 10 wall slides and 10 cat cow to downdog then repeat all 3 exercises. This is your warm-up so be sure not to skip it. It boosts endurance, lubricates joints, and lengthens tight muscles to boost workout productivity. After your warm-up go right into the circuit.

Continue with 10-15 reps of all remaining exercises with little to no rest between exercises then hold the triangle pose stretch for 30-60 seconds on each side. Take a break then repeat.

Another option would be to perform the first 3 exercises as a warmup then superset all the remaining exercises. Perform 10-12 reps of lunge and 10-12 reps of db chest press then repeat 1-2 more times (no rest) then move on to the next two exercises and so on until you are finished with all pairs.

Exercise
Butt Kick
Start with a light jog
Pull the heel of the lower leg up to and bounce off the butt.
Your knee should come forward and up during the movement.

Fullbody phat circuit tip:
This is only part of the fullbody phat circuit warm-up but make sure to do it to boost endurance and prevent injuries.
Sets RepsWeight/
Resistance
TempoTime
1    
2    
 
Scapular Wall Slides
1. Start by standing flat against a wall with your arms against the wall at shoulder level.
2. Proceed to slide your arms up and towards the ceiling. Maintain contact with the wall at all times.
3. If your arms start to pull away from the wall then that is the end of your range of motion for now.
4. Keep your back flat against the wall during this movement and work on increasing your range of motion.

Fullbody phat circuit tip:
Make sure you don't skip the warm-up. It boosts endurance and prevents injuries.
Sets RepsWeight/
Resistance
TempoTime
1    
2    
 
Downward Facing Dog
1. Place the feet hip width apart and toes facing forward. Place the hands shoulder width apart and spread the fingers. Keep the tailbone lifted towards the sky and gently push down through the heels. Open the upper back by rotating the shoulder blades away from one another.
2. Keep the shoulders away from the ears and press down firmly through all fingers and thumbs. Spread the fingers push down through index and thumbs. Place more weight onto the feet than the hands.
3. Pull the navel towards the spine and lift the pelvic floor muscles. Drop the ribcage down towards the spine. Lift the kneecaps up and contract the quadricep muscles.
4. Maintain in this pose for 5 to 10 deep breaths.


Fullbody phat circuit tip:
Sets RepsWeight/
Resistance
TempoTime
1    
2    
 
Dumbell Double Lunge
1. Start by placing your feet shoulder width apart and holding dumbells at your side.
2. Step forward into a lunge keeping your upper body upright.
3. Return to the starting position and proceed into a reverse lunge with the same leg lunging backwards.
4. Return to the starting position and repeat with the other leg.
5. Continue for the required number of repetitions.

Fullbody phat circuit tip:
Sets RepsWeight/
Resistance
TempoTime
1    
2    
3    
 
Alternating DB Chest Press on Ball
1. Start by lying on your back on the ball. Hold a dumbell in each hand with your elbows out.
2. Contract your abdominals to maintain stability and once you are stabilized alternate and press one dumbell up above your chest. Then press the other dumbell.
3. Continue for the required number of repetitions.

Fullbody phat circuit tip:
Sets RepsWeight/
Resistance
TempoTime
1    
2    
3    
 
1 Arm Clean and Press
1. Start by straddling the dumbell and grab it with one hand.
2. Clean the bar to the shoulder. Then slight squat down and press the dumbell overhead.
3. Return to the starting position and repeat.

Fullbody phat circuit tip:
Sets RepsWeight/
Resistance
TempoTime
1    
2    
3    
 
Bent Over Row (w/ bands)
1. Starting Position: Place bands around a fixed object or in a door jamb at head height.
2. Bend forward at the waist keeping your back flat to about a 45 degree angle.
3. Pull band towards your waist in a rowing motion.
4. Squeeze your shoulder blades together as you pull the band towards you.

Fullbody phat circuit tip:
Sets RepsWeight/
Resistance
TempoTime
1    
2    
3    
 
Bicep Curl/Front Raise/Squat
1. Start by holding a dumbell in each hand.
2. Curl the dumbells to shoulder level then proceed to extend your arms into a front raise.
3. Holding the front raise proceed into a squatted position.
4. Return to the starting position and repeat.

Fullbody phat circuit tip:
Sets RepsWeight/
Resistance
TempoTime
1    
2    
3    
 
Two Arm Wall Pass
1. Stand with feet together and knees slightly bent.
2. Pull medicine ball back behind head and forcefully throw ball forward into the wall.
3. Catch ball of the wall and repeat according to prescribed repetitions.

Fullbody phat circuit tip:
Sets RepsWeight/
Resistance
TempoTime
1    
2    
3    
 
Full Pike
Rollout on the ball until your shins are on the ball and you are forming a bridge.
Keeping this position roll your legs in towards your chest keeping your legs semi straight.
Your hips should be elevated towards the ceiling.
Return to the starting position and repeat.


Fullbody phat circuit tip:
Sets RepsWeight/
Resistance
TempoTime
1    
2    
3    
 
High Pull with Band
Starting Position: Face the cable with your hands outstretched and hanging on to the cable handle in a low position.
Keeping the arms straight stand up using your low back and raise your arms above your head.
Return to the starting position and repeat.


Fullbody phat circuit tip:
Sets RepsWeight/
Resistance
TempoTime
1    
2    
3    
 
Leg Cradle
1. Start by lifting your right leg and grabbing your foot and knee with your hands.
2. Pull them up towards the ceiling until a comfortable stretch is felt and simultaneously stand up on the ball of your opposite foot.
3. Return to the starting position, take a step and repeat with the other leg.
4. Continue this alternating motion until the desired repetitions are met.

Fullbody phat circuit tip:
Sets RepsWeight/
Resistance
TempoTime
1    
2    
3    
 
Walking Quad Stretch
1. Start by lifting your right leg and grabbing it with your hand and pull it to your butt in a controlled manner.
2. Hold the stretch for a couple of seconds, release your foot and return to the ground. Then take a step and repeat with the opposite leg.
3. Continue this alternating motion for the desired repetitions.

Fullbody phat circuit tip:
Sets RepsWeight/
Resistance
TempoTime
1    
2    
3    
 
Pilates Saw on Stability Ball
1. Sit on stability ball with your legs straight and your arms outstretched to the side.
2. Rotate and twist your trunk so that your right hand reaches and touches your left foot.
3. Return to the starting position and repeat to the other side.

Fullbody phat circuit tip:
Sets RepsWeight/
Resistance
TempoTime
1    
2    
3    
 
Triangle Pose Stretch
1. Start by placing your feet as far apart as possible and your hands overhead.
2. Lean to a side and try to reach ankle with your hand.
3. Remember to keep your body parallel and do not lean forward or backwards.
4. Hold for the prescribed time and repeat to the other side.

Fullbody phat circuit tip:
Sets RepsWeight/
Resistance
TempoTime
1    
2    
3    
 

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