Taking a cue from the popular CrossFit workout, we asked IFBB Pro League Women’s Physique athlete Dana Linn Bailey to demonstrate her version of the total-body circuit. From power cleans to ring pullups to quad-blasting box jumps, these exercises are guaranteed to burn fat, build serious muscle, and get you ripped from head to toe.
This circuit style workout consists of six exercises, each performed 30 times before moving on to the next one. Time the entire workout to track your progress.
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James Farrell
Box Jumps
WORKS: Calves, Glutes, Quads
For the box jump series, choose a stable box or platform (like a step with 3–4 risers) of approximately 20 inches.
Stand facing box, about a foot away.
Using your arms to propel you, jump on the box, landing on the middle of the platform with flat feet.
Stand up straight on the box, hips facing forward; the move is not complete until hips are fully extended.
Practicing this move is essential. Don’t overload the weight before you’ve mastered it. Bailey is using 95 pounds.
With feet slightly narrower than shoulder width, use “hook grip” on bar, butt slightly lower than a deadlift stance. Activate hamstrings, pulling bar to mid-thigh at a medium speed.
When bar is at mid-thigh, “explode” your hips to move the bar quickly up your chest. At the same time, dive under the bar and receive it on your shoulders at a quarter squat. Then stand the bar up, fully opening your hips.
Dip and drive the bar overhead, receiving the bar at a either a quarter squat or split jerk stance. When the bar is overhead, stand it up to complete the movement. Bail the bar or control it down shoulders, to waist, then to floor.
