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CIRCUIT LIBRARY
WORKOUT LIBRARY
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5
45s
EXERCISE
Exercise
REPS
Sets
Reps
Rest
Jump Squat
Flutter Kick
Plank Hold
5
45s
15s
5
45s
15s
5
45s
15s
5
45s
15s
Deadbug
Jumping Lunges
Full Plank Bird Dog
AB Bicycle
Bench/Chair Dips
5
45s
15s
5
45s
15s
5
45s
15s
5
45s
15s
5
45s
EXERCISE
Exercise
REPS
Sets
Reps
Rest
Chest Press
Chest Flys
Atomic Push-Ups
5
45s
15s
5
45s
15s
5
45s
15s
5
45s
15s
Side Plank R
Side Plank L
Quadruped Rows
Weighted Bird Dogs
Back Extensions
5
45s
15s
5
45s
15s
5
45s
15s
5
45s
15s
5
45s
EXERCISE
Exercise
REPS
Sets
Reps
Rest
High Knee
Quick Feet
Jumping Lunge
5
45s
15s
5
45s
15s
5
45s
15s
5
45s
15s
Frogger
Push-Up Pike
Flutter Kick
Leap Frog
Wall Sit
5
45s
15s
5
45s
15s
5
45s
15s
5
45s
15s
5
45s
EXERCISE
Exercise
REPS
Sets
Reps
Rest
Glute Marches
Plank Jacks
Side Plank Crunch R
5
45s
15s
5
45s
15s
5
45s
15s
5
45s
15s
Side Plank Crunch L
Jack Knife Sit-Ups
V-Ups
Froggers
Atomic Crunches
5
45s
15s
5
45s
15s
5
45s
15s
5
45s
15s
5
45s
EXERCISE
Exercise
REPS
Sets
Reps
Rest
Farmer's O.H. Carry
Woodchop Right
Woodchop Left
5
45s
15s
5
45s
15s
5
45s
15s
5
45s
15s
Band Pull-A-Part
Birddog Row Right
Birddog Row Left
Pullover w/Knee Tuck
Physio Ball Back Extendions
5
45s
15s
5
45s
15s
5
45s
15s
5
45s
15s
5
45s
EXERCISE
Exercise
REPS
Sets
Reps
Rest
Bent Rows
Walkout w/Push-Ups
Pull-Over
5
45s
15s
5
45s
15s
5
45s
15s
5
45s
15s
Dumbbell Flys
Front Squat
Hip Raise
Froggers
Flutter Kick
5
45s
15s
5
45s
15s
5
45s
15s
5
45s
15s
5
45s
EXERCISE
Exercise
REPS
Sets
Reps
Rest
Ice Skater
High Knee
Half Groiner
5
45s
15s
5
45s
15s
5
45s
15s
5
45s
15s
Jumping Jacks
AB Bicycle
Half Burpee
Jump Squat
Wall Sit
5
45s
15s
5
45s
15s
5
45s
15s
5
45s
15s
5
45s
EXERCISE
Exercise
REPS
Sets
Reps
Rest
Farmer's Carry
Windmill Right
Windmill Left
5
45s
15s
5
45s
15s
5
45s
15s
5
45s
15s
Band Pull-A-Part
One Arm Rows Right
One Arm Row Left
Pullover w/Knee Tuck
Scap Press (On Floor)
5
45s
15s
5
45s
15s
5
45s
15s
5
45s
15s
5
45s
EXERCISE
Exercise
REPS
Sets
Reps
Rest
Overhead Presses
Bicep Curls
Overhead Tricep Extensions
5
45s
15s
5
45s
15s
5
45s
15s
5
45s
15s
Front/Lateral Raises
Reverse Lunges
Front Squats
Standing Calf Raises
Weighted Hip Raises
5
45s
15s
5
45s
15s
5
45s
15s
5
45s
15s
5
45s
EXERCISE
Exercise
REPS
Sets
Reps
Rest
Jump Squat
V-Up
Wall Sit
5
45s
15s
5
45s
15s
5
45s
15s
5
45s
15s
Plank Hold
Pike Push-Up
Dumbbell Swing
Deadbug
Crunches
5
45s
15s
5
45s
15s
5
45s
15s
5
45s
15s
5
45s
EXERCISE
Exercise
REPS
Sets
Reps
Rest
Bent Row
Shoulder Press
Lateral Lunge
5
45s
15s
5
45s
15s
5
45s
15s
5
45s
15s
Wall Sit
Hip Raise
Front Squat
Plank Hold
AB Bicycle
5
45s
15s
5
45s
15s
5
45s
15s
5
45s
15s
5
45s
EXERCISE
Exercise
REPS
Sets
Reps
Rest
Chest Press
Negative Push-Ups
Dips
5
45s
15s
5
45s
15s
5
45s
15s
5
45s
15s
Dumbbell Flys
Front Squats
Alt. Lateral Lunges
Kettlebell or Dumbbell Swings
Hamstring Walkouts
5
45s
15s
5
45s
15s
5
45s
15s
5
45s
15s
After completing the warm-up, complete this circuit by performing 5 rounds. Each exercise is 45 seconds of work with 15 seconds of rest. Use the timer above.
Exercise | Sets | Duration |
|---|---|---|
Complete this warm-up before starting any of the workouts below. Perform each exercise once for 30 seconds. Use the timer above.
After completing the warm-up, complete this 10 Minute AMRAP. Perform as many rounds as you can with the 10 minutes. Use the timer above.
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