The Weekly Workout: Total Body Circuit

The Weekly Workout: Total Body Circuit

Total Body Circuit

Sometimes the best workouts incorporate more than one body part; sometimes they incorporate pretty much every body part.

This is a workout that I completed at my buddy’s gym this week. I wasn’t quite sure what I wanted to do when going into the gym, but once I got there I came up with this quick-hitting workout plan. This circuit incorporates resistance training, plyometrics, bodyweight training, and suspension training to form an awesome total body workout that can be completed in 30 minutes.

ExerciseSetsRepsRest
Military Press55Superset
Box Jump55Superset
Ring Pull-up55Superset
TRX Row552 min.
  • Following a thorough warm-up, begin the circuit with 5 reps of military presses, then immediately rack the weight and perform 5 box jumps.
  • Next, move on to complete 5 pull-ups with hanging rings. If you are unable to perform pull-ups, perform 5 chin-ups or 5 Lat pull-downs.
  • Upon finishing the pull-ups, immediately grab a pair of TRX bands and finish the round with 5 inverted rows.
  • Rest 2 minutes then repeat the circuit 4 more times.

This circuit is unique in that although you are working on strength and power within each individual exercise, you are also pushing your cardiovascular endurance throughout each circuit of 20 continuous reps. Although single sets of only 5 reps may be fairly easy on any one of these exercises (depending on resistance, of course), performing them back to back adds significantly to the degree of difficulty.

A goal here is to choose a challenging weight for the military presses and height for the box jumps and to try to stick with those measures throughout the workout, however, there is no shame in lowering either or both if needed.

This workout should take no longer than 30 minutes, making it an excellent choice in a time pinch.

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Matthew Johnson is a fitness writer, personal trainer, strength coach, as well as a former gym owner. Matthew holds an MBA from The University of Memphis and a Master’s in Exercise Science from Middle Tennessee State University. Matthew has also earned the Certified Strength and Conditioning Specialist credential from the NSCA. Matthew recently published his first book, 300 30 Minute Workouts for Busy People, and lives in Memphis, TN with his wife, Anna, and their dog Henderson, and cat, Sox.

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