Looking for an adaptive full-body workout to add to your repertoire? Look no further, my friend.
This top-to-bottom circuit will engage each major muscle group while allowing you the flexibility to choose your weights, your equipment, and your intensity. Very little equipment? No problem! Just use anything that has a little bit of weight or resistance to it (like bands). Got a fully stocked gym at home with everything you could ever dream of? Then load up those bars and grab those kettlebells. Get sweating with this total-body crusher, the latest in the Military Monday series featuring a military athlete from product development company Bravo Sierra.
Featured Trainer: Libby Fleming [SSgt, USAF] is an Aerial Gunner/Special Missions Aviator on AC-130 Gunships out of Hurlburt Field, FL. She is an ACE-certified personal trainer and is studying nutrition and dietetics to better serve her clients.
When you’re in a pinch for equipment availability, aren’t sure whether to train upper, lower, or core, or simply don’t know what you should train in the gym today, this workout is for you. This three-circuit workout will engage and challenge every major muscle group. The intention is that each muscle group is challenged continuously providing an intense workout whether you have access to a weight room or not.
As with most moderate to high-intensity circuit training, what you put into it is what you’ll get out. Don’t take each movement for granted and really focus on power and performance. Think about that mind-muscle connection while making your way through each of these moves. Stay on task, on target, and CRUSH IT!
Staff Sergeant Libby Fleming’s Full-Body Circuit Crusher
Perform the following circuits:
- Banded Jump Squat – 20 reps
- Forward Lunge – 8 reps (each leg)
- Kneeling Front Raise w/plate – 12 reps
- Pushup – 15 Reps (or AMRAP)
- Overhead Squat – 12 reps
- Mountain Climber (2x each leg) into Sprawl – 10 reps
- Standing Banded Paloff Press to Overhead – 10 reps (each side)
- Lying Toe Taps – 20 reps
- Weighted Dead Bug* – 12 reps
[Repeat each circuit 3 times, resting 2 minutes between each repetition before moving to next circuit.]
*Ensure you are intentionally pressing your low back into the floor. Failure to do so may put you at risk for injury.
Exercise and Equipment Modifications
- Mini-Band Jump Squat – If you don’t have a mini-band, jump squats with bodyweight only (no equipment) will suffice.
- Forward Lunge – Use whatever equipment you have available for added resistance (i.e., kettlebell, barbell, dumbbells, sandbag, or even household items like water jugs or a backpack filled with books).
- Kneeling Plate Front Raise – If you don’t have a weight plate, dumbbells, resistance bands, a light barbell, or household items like water jugs will work.
- Pushups – If you can’t complete the prescribed reps with standard push-ups, modify the move by putting your knees on the floor or elevating your hands on a chair or step. To make the pushups more difficult, do them wearing a weighted vest or backpack or with band resistance.
- Overhead Plate Squat – If you don’t have a weight plate, a resistance band, light barbell, or even a broomstick/PVC pipe will work. Since overhead squats are an advanced exercise, you can also substitute with any other loaded squat (barbell squat, goblet squat, dumbbell squat) or a bodyweight squat if you’re a beginner.
- 4-Count Mountain Climbers into Sprawl – If you’re a beginner and aren’t able to perform the sprawl, do mountain climbers without the sprawl.
- Banded Pallof Press to Overhead – The Pallof press can also be done using cables if you’re training at a gym. If you don’t have any equipment, sub in bodyweight side planks (30-to 60-second holds per side).
- Lying Supine Floor Taps – This requires no equipment and should be suitable for individuals of all fitness levels.
- Weighted Dead Bug – Any type of light, free-weight resistance can be used here – weight plate, dumbbell, kettlebell, medicine ball, or household item like a water jug. If you’re a beginner, do this exercise with no added resistance, keeping your arms extended and perpendicular with the floor throughout.