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BYOW: Full Body Bodyweight Circuit

Kayla Reynolds, MS

Circuit training is a great way to get to get in a good workout in a time crunch. It involves repeating a series of exercises back to back with little to no rest. Circuits can be strength-based (anaerobic), cardio-based (aerobic), or a mix of the two.

This build your own body weight circuit is strength-based, but it will surely get your heart rate up!

Ready to feel that full body burn?

1. Choose 3 upper body exercises

Push ups

Plank presses


Shoulder taps


Supermans


Tricep dips


V-sits

2. Choose 3 lower body exercises

Curtsy lunges


Glute bridges


Squats


Split squats


Step ups


Forward lunges

3. Create your circuit

Order exercises, alternating between upper body and lower body moves. Begin with the easiest exercises and finish with the most difficult.

4. Perform your circuit 3 times through, resting 1-2 minutes between circuits.

  • Circuit 1: Perform 20 reps of each exercise as slowly and controlled as you can.
  • Circuit 2: Complete 20 reps of each exercise, resting as little as possible between each exercise.
  • Circuit 3: Perform each exercise for 1 minute, completing as many reps as possible in that time.

One thought on “BYOW: Full Body Bodyweight Circuit”

  1. Laura Ruderman says:

    The woman’s form in the split lunges is terrible. Her knee should not be over her toes. And if people doing this are at all overweight, they could really injure their knees and then not be able to work out at all.

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