Full Body Workout Circuit At The Gym

Build Muscle And Burn Fat With This Workout Circuit

On today’s episode of Live Lean TV, Jessica and I are sharing a full body circuit workout at the gym to build muscle and burn fat.

This is one of the workouts exclusive to our Team Live Lean Inner Circle members.

Check it out.

Full Body Workout Circuit At The Gym

This is a full body workout circuit that you can do at the gym.

To complete exercises A1-A8 in circuit format, finish all the reps of each exercise one time, rest for 1 minute, then move on to the next exercise.

After completing the last exercise in the circuit, rest for 2-3 minutes, then, depending on your fitness level, complete 1-2 more rounds.

Number Of Rounds:

• Beginners: 1 round
• Intermediate: 2 rounds
• Advanced: 3 rounds

Rest:

• 1 minute between exercises within the circuit
• 2-3 minutes between rounds

Full Body Workout Circuit Exercises

Watch the step-by-step exercise demonstration videos below to learn how to do all the exercises in the workout.

A1. Barbell Deadlift

Let’s start this full body workout off with one of my favorite exercises, barbell deadlifts.

Reps: 10

Rest: 1 minute

Notes:

• This is a full body exercise that hits every single muscle.
• It builds strength and burns fat, which makes the deadlift the ultimate exercise.
• The goal is to select a heavy weight that you can lift, with good form, to hit 10 reps.
• When performing the deadlift, form is everything.
  • Keep your form tight by keeping your body tight and locked down.
  • Focus on keeping your back flat.
  • Drive your feet through the ground to keep the tension on the muscles.

A2. Neutral Grip Pull Up

The next exercise in the workout are neutral grip pull ups.

Reps: 10

Rest: 1 minute

Notes:

• If you can’t complete 10 bodyweight neutral grip pull ups, crank out as many out as you can, without any assistance.
• Once you can’t do another one, use the machine assisted pull up machine, or have a partner spot you, by completing the partner assisted pull from the ankles, for the rest of the 10 reps.
• If you’re a beginner at pull ups, you can use the machine assisted pull up machine for the entire set.
• Make sure you complete all 10 reps, no matter how long it takes.
• Focus on keeping your core tight and your shoulders back and down.

A3. Alternating Barbell Reverse Lunge

The third exercise is the alternating barbell reverse lunge.

Reps: 10 per leg

Rest: 1 minute

Notes:

• This is a reverse style lunge, so the leg lunges backward.
• Alternate the legs each time for a total of 10 reps per leg.
• This exercise will burn, because there are so many reps.
• Make sure you pick a weight that:
  • you can finish all the reps.
  • is heavy enough that you’re feeling the burn and challenging yourself.

A4. Decline Push Up

The fourth exercise is the decline push up.

Reps: 20

Rest: 1 minute

Notes:

• If you can’t even do decline push ups yet, it’s completely fine to modify these.
• Flip your body around to complete an incline push up with your hands on the bench.
• Regardless of which push up variation you choose, make sure your core is tight and locked in place.

A5. Hand Walkout With Push Up

The fifth exercise is the hand walkout with push up.

Reps: 15

Rest: 1 minute

Notes:

• This exercise is going to challenge you, which is the point of these workouts.
• To see the results, keep your core tight as you walk your hands out, then walk them back in.

A6. Barbell Hang Clean And Press

The sixth movement of this circuit is one of my favorite full body exercises, the barbell hang clean and press.

Reps: 10

Rest: 1 minute

Notes:

• Grab a weight using the olympic barbell or if you’re new to the movement, you can use the smaller fixed straight barbells to complete the fixed straight barbell hang clean and press.
• Focus on keeping your form locked and tight.
• This is a great full body, multi-joint exercise for building muscle and burning fat.

A7. Dumbbell Walking Lunge

The next exercise is the dumbbell walking lunge.

Reps: 10 per leg

Rest: 1 minute

Notes:

• Depending on your space, you can do 5 reps per leg (10 total reps) walking out, then 5 reps per leg (10 total reps) walking back.
• It’s fine to substitute in the barbell walking lunge if you have enough space in your gym, that you won’t hit someone with the barbell.

A8. Forearm Plank

The final exercise is the forearm plank.

Reps: 60 seconds

Rest: 1 minute

Notes:

• If you’re a beginner, holding the plank in front of a mirror can be helpful to ensure your form is correct.
• Make sure your butt is down and inline with your shoulders.
• Your shoulders should be directly over your elbows.
• Hold this position tight for 60 seconds.

That’s Your First Round

If you’re a beginner, you are now finished the workout.

However, if you’re intermediate, rest 2-3 minutes, then repeat one more round.

If you’re advanced, rest 2-3 minutes, then repeat two more rounds.