Colleen’s Killer Full-Body Circuit

This circuit is meant to be done all the way through with no breaks in between exercises. This way you will get your heart rate up at the same time as you are getting stronger. This workout will give you the most bang for your buck in the gym with the time you have. Each exercise switches muscle groups, so you’ll never have to do two arm exercises back to back. That means you can keep going without standing around to rest that muscle group. The three main types of exercises are legs, arms, and core. Do the circuit all the way through, then take a break and grab some water… then do it again! You got this! Let’s GO!

The Exercises

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  1. single arm pull downs

  • Kneel with your opposite knee up as your arm that is being used.

  • Set the cable so that you reach up to grab it with a weight you can do 10 reps with.

  • Pull the handle down to your arm pit, then release slowly.

  • Keep your shoulder down.

  • Repeat 10x each side.


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2. 4-Way Lunges

  • Hold a 6-10 lb med ball.

  • Lunge forward, sideways, backwards, and to the back corner (like a curtsey).

  • Between each lunge, bring your knee up high in front of you, foot flexed.

  • Lunge low, weight in your heel, and keep your knee pointed over your toes.

  • Repeat all 4 ways on each leg, then repeat for 3 sets (12 lunges total on each leg).

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3. Med Ball Planks

  • Keep your core and glutes tight.

  • Start with both hands on the med ball, then slowly take one hand off, place it on the ground, then return it to the med ball.

  • Keep your hips level, don’t let either side drop as you move your arms off and on.

  • Repeat 10x each arm.

  • Challenge: add a pushup when one hand is off the ball.

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4. Overhead Toss Against the Wall

  • Stand a few feet from a sturdy wall.

  • Use a 4-8lb med ball above your head.

  • Toss the ball quickly overhead against the wall, engaging your triceps and keeping your core tight.

  • Repeat 60x overhead.

  • Then turn to the side and use one arm to toss the ball quickly against the wall above your head.

  • Repeat 30x sideways with each arm.

5. elevated lunge with a hop

  • Put your back foot up on a box at a comfortable height with your toes flexed on the box.

  • Walk your front foot out so that when you lunge you don’t go out way over your toes.

  • Hold a 6-10lb med ball.

  • Lunge down, then hop your bottom foot up when you come up.

  • Repeat 10x each leg.

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6. TRX Mountain Climbers and Pikes

  • Adjust the TRX straps so that when you are in plank position your body is straight across.

  • Put your feet in the TRX straps.

  • Alternate bringing your knees in toward your chest, keeping your hips level and core tight.

  • 10x mountain climbers each leg.

  • Keep your legs straight and pike your butt up as high as you can, come down to plank in between each set.

  • 10x pikes.

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7. Upright Row to Press

  • Stand up straight, core engaged, feet shoulder-width apart, knees slightly bent.

  • Use an appropriate dumbbell for you that you can do 10 reps with that is challenging and makes your arm burn, but doesn’t force you to lose your posture and proper form.

  • Pull the dumbbell straight up to your armpit, flip the grip, then push it straight up above your head. Come back down controlled.

  • Repeat 10x each arm.

8. Step up with a hop

  • Use a step or box that you can comfortably step up on to (I use one that puts my knee at a right angle).

  • Plant your whole foot on the box/step and drive into your heel.

  • Explode off the top for a hop with your opposite knee driving up high, foot flexed.

  • Repeat 10x each side.

9. Dead bugs with yoga ball

  • Lay down with your back flat, knees bent at 90 degrees, arms straight up in the air.

  • Smash the yoga ball between your knees and arms.

  • Reach out with opposite arm and leg towards the ground, keeping the yoga ball pressed between the stationary arm/leg.

  • Repeat 10x each side.

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10. Water polos with med ball

  • Use a 6-10lb med ball (or appropriate weight).

  • Stand in an athletic stance, feet shoulder-width apart, knees slightly bent, core engaged.

  • Start with your elbows bent at 90 degrees to your sides, balancing the med ball in one hand.

  • Pass the med ball from side to side over your head.

  • Repeat 10x each arm.

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11. Flamingo Squats

  • Use slightly less weight than you normally would for 10 back squats.

  • Start out with a normal back squat, knees over toes, back straight, push your butt back.

  • Then as you come up push off of one foot and bring the knee up high, foot flexed.

  • Balance for a couple seconds on one foot before coming down to reset.

  • Repeat 5x each side, 10 total squats.

12. Sideways toss against a wall

  • Stand a few feet away from a sturdy wall, facing sideways, parallel to the wall.

  • Use a heavier med ball, 8-15lbs.

  • Feet wide, place the med ball at the hip further from the wall.

  • Use your core to whip the ball strongly towards the wall.

  • Catch the ball back at your far hip.

  • Repeat 10x each side.

13. pull ups (assisted if necessary)

  • If you need assistance, wrap a band around the bar and stand in it to give yourself a lift on the way up.

  • Wrap your hands around the bar with the backs of your hands facing toward you (not your palms).

  • Pull up quickly, then drop down slowly with control.

  • Repeat 8-10 times (or as many as you can do with proper form, they are tough!).

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14. Single leg RDl with cable

  • Grab the cable with the same side arm as the leg that goes back.

  • With a slight bend in your standing leg, hinge from the hips and extend your leg back straight.

  • Stand up and bring your hand to your hip, your back leg comes forward with your keep up high and toes flexed.

  • Engage your core and standing glute.

  • Repeat 10x each leg.

That’s it! You got this. 14 exercises without stopping. Then take a break, grab some water, and do it again! If you try to circuit, I want to know! Send me an email, an Instagram message, or tag me in your pics/videos of you in the gym crushing it.