The 4-Circuit Full-Body Workout That Builds Muscle and Burns Fat



By Ben Boudro


End the confusion of what to do when you get to the gym with this full body workout.


I love this workout because every exercise requires you to use every muscle in your body at once. The circuit style allows you to get your heart rate up and train your muscles to move a big load fast. The result? Fat loss and a ton of muscle-building.


The key to this workout is efficiency. Set your weights up ahead of time and go from circuit to circuit as quickly as possible. You will notice a big difference in your conditioning, grip, and upper- and lower-body strength with this new style of workout.


Incorporate this into your workout program 2-3 times per week and watch your results go through the roof!


Do 1 set of each exercise in the order shown without rest; then rest 90 seconds. That’s 1 round. Go for 4 Rounds of each circuit then move on to the next circuit (A-B-C-D)


Circuit A
Suitcase Carry – Use DB’s = Half Your Body Weight; OR Rogue Farmer Carry Bar – 30 seconds each arm
Valslide Single-Leg Push-Up To Knee Tuck – x10 each leg
Pull Up Combo (towel grip, wide grip, chins) – x3 each exercise


Circuit B
Iso Hold DB Bench – x10 each arm
Band-Resisted Kettlebell Swing – x15
Alpha Press – x10 each side


Circuit C
Off set RFE Squat to Single-Leg Deadlift – x6 each leg
Heavy Reverse Sled Drag – 30 seconds


Circuit D
Hammer Curl – x12
Tricep Dips – x15


Airdyne Sprints:

30 seconds all out
15 seconds rest
20 seconds all out
10 seconds rest
10 seconds all out
Rest 2 minutes


Get in, get out and get your nutrition game going. Follow up this workout with a solid combination of high-quality proteins and carbohydrates. After this barn burner, your muscles will be begging for it!






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