This dynamic full body circuit routine is designed to keep you moving and your muscles guessing – all while burning calories galore!

After six weeks of performing this routine, you will have increased strength and stamina and be visibly toned from head to toe.

For best results, perform this routine for 6 weeks. For the first 3 weeks, perform one set of each exercise in order, then repeat for a second set. For weeks 3-6, increase the work load to 3 sets per each exercise. Rest for 15-30 seconds between each exercise.

*To achieve maximum fat-burning, combine this weight-training workout with a consistent cardiovascular routine. See page 21 for a 30 minute interval training treadmill routine that burns 350 calories per session.

1. PRISONER SQUATS – 15 reps 

Stand straight up and place your hands behind your head. Begin to squat by looking straight ahead, bend at your knees and drop your butt back as if you were sitting in a chair. Keep your elbows open to the sides, hold your chest up and keep your abdominals tight throughout the movement.

1.p.squat start pos.1.p. squat


2. PUSHUPS – 15 reps 

Begin on the ground face down. Bend your knees and lift your body weight off the ground and come up onto your hands; your arms should be fully extended at the top of the movement.

2.push up start pos.2.push up


Stand straight up; hold two dumbbells in front of your thighs. Begin lowering your chest until it’s parallel to the floor; bend at your waist and let the dumbbells stay close to the front of your thighs. Keep a slight bend in your knees and keep your shoulders pressed back throughout the entire movement. Do not round your upper back.

3.dead lift start3.deadlift step 23.deadlift step 33.deadlift step 5


Hold your body up in a basic plank position. Bring your right knee in toward your chest. Return to the starting position, then bring your right knee toward your left shoulder. Repeat with left leg.

4.plank with mt climber step 1

4.plank with mountain climber step 2

4.plank with mountain climber step 3

5. TRICEPS DIPS – 8 reps on each side 

Set on the ground with your hands pressed to the floor; bend one knee and place that foot on the ground; lift your body weight up onto that leg. Point your opposite leg straight up to the ceiling. Lower your body weight while bending your elbows to perform a triceps dip.

* If you have shoulder concerns, do not perform this exercise. 

5.triceps dip start5.triceps dip step 2

6. REVERSE LUNGE WITH TWIST 8 reps on each leg

Stand straight up. Hold one dumbbell between both hands; bring the dumbbell to chest level. Your arms should be at a 90 degree angle. Extend your right leg back to perform a backward lunge; your left leg should be bent at a 90 degree angle. Twist at the waist to bring the dumbbell over the bent leg. Repeat on the other side.

6.rev.lunge start pos.6.rev. lunge step 26.rev. lunge step 3

7. SIDE PLANK WITH DIPS – 15 reps each side 

Lie on your side. Come up onto your elbow and hold your body weight parallel to the floor. Hold this position for 3 seconds then lower yourself down until your hip almost touches the floor. Repeat 15 times then switch to the other side.

7.side plank dip 7.side plank start pos



Stand straight up and hold a dumbbell in each hand. Look straight ahead and raise your left arm to the side of your body, simultaneously raise your right arm in front of your body. Return to the starting position then alternate the movement by brining your right arm to the side and left arm to the front.

9.shoulder raise step 19.shoulder raise step 29.shoulder raise step 3

9. PLANK WITH DEAD ROW – 8 reps on each side 

Hold your body in a basic plank position. Using a dumbbell begin a dead row by bending your right arm to a 90 degree angle. You will be supporting your weight with the left arm. Perform 8 reps and then switch sides.

10.plank with dead row step 110.plank with dead row step 2


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