Fullbody Circuit Workout Advanced Boosts Endurance & Fatloss

The fullbody circuit workout advanced combines some of the best boot camp type exercises to build muscular and cardiovascular endurance, burn fat, build lean muscle, and burn calories.

You can go right into this circuit workout without a cardio warm-up but if you find that doing a warm-up boosts your workout endurance then try walking or running for 3-5 minutes before starting the circuit.

Start with the first 9 exercises for the number of reps or time indicated going from one to the next without rest. After one full circuit take a 20-30 second break then repeat the circuit two more times. Finish up with 5 minutes of running 2 minutes of boxing plus stretches for the amount of time recommended.

Exercise
Fast Feet on Box 1. Stand behind box and place one foot on top of box, heel close to the closest edge. 2. Push off the box and explode vertically to bring the other foot onto the box. 3. Step back down with your feet reversed. 4. Repeat with other leg and continue according to prescribed number of repetitions. Fullbody circuit workout tips: No reps indicated since each set is 60 seconds long. The goal is to get the heart rate up to 65-75% of max. If you don't have a step you can also do stairs or you can jog in place for 60 seconds.	Sets Reps Weight/ Resistance Tempo Time 1 60 seconds 2 60 seconds 3 60 seconds
8 Count Body Builders Start in a standing position and bend your knees and place your hands on the ground. Extend your legs back into a push up position. Bring your knees back in towards chest and stand back up. This should be a continuous motion and be fluid. Fullbody circuit workout tips: This exercise trains every muscle in your body especially the chest triceps low back abs and glutes. To prevent low back pain or injuries contract the abs and shoulder blades when you kick the feet back, contract the glutes when spreading the feet apart, and remember that you can sub a 1/2 pushup and work up to a full one when ready.	Sets Reps Weight/ Resistance Tempo Time 1 10 2 10 3 10
High Pull with Band Starting Position: Face the cable with your hands outstretched and hanging on to the cable handle in a low position. Keeping the arms straight stand up using your low back and raise your arms above your head. Return to the starting position and repeat. Fullbody circuit workout tips: Be sure to keep the shoulders relaxed and the abs contracted. Bend from the hips and not from the waist for more efficient movement and to prevent low back pain.	Sets Reps Weight/ Resistance Tempo Time 1 10 2 10 3 10
Mountain Climbers 1. Start by getting on your hands and feet in a prone position. 2. Keeping your body parallel to ground drive your knees up towards your chest alternating back and forth. 3. Repeat this movement for the required number of seconds. Fullbody circuit workout tips: Do as you do with the 8 count builder and keep abs and shoulder blades contracted for support.	Sets Reps Weight/ Resistance Tempo Time 1 20 total 2 20 total 3 20 total
Tricep Bench Dip 1. Start by placing your hands on the bench and your feet are on the ground with your legs semi straight. 2. Proceed to bend your arms until they are bent to about 90 degrees. 3. Return to the starting position and repeat for the desired repetitions. Fullbody circuit workout tips: Be sure to keep shoulder blades contracted and shoulders away from ears. Back must be as close to the bench as possible so body goes up and down and not forward.	Sets Reps Weight/ Resistance Tempo Time 1 10-15 2 10-15 3 10-15
Dynamic Lunge and Curl 1. Start by holding the dumbells at your side. 2. Lunge forward and down with your left foot. 3. As you stand up curl the dumbells up to shoulder height. Return to the starting position with the dumbells. 4. Repeat with the opposite leg until all recommended repetitions are completed. Fullbody circuit workout tips: Try to keep most of the weight in the front heel and push off with the heel when coming back. Slow down the movement for better form if necessary.	Sets Reps Weight/ Resistance Tempo Time 1 10 each side 2 10 each side 3 10 each side
Single Leg Lateral Hops 1. Start by standing on one leg with your hands on your waist or at your sides. 2. Proceed to hop to the side while maintaining your balance and hop back to the starting position. 3. You can place a rope on the ground or any object on the ground. The object can be small in size and height or large to increase difficulty. 4. Continously repeat for the recommended repetitions. Fullbody circuit workout tips:	Sets Reps Weight/ Resistance Tempo Time 1 20 each side 2 20 each side 3 20 each side
Dumbell Deadlift Row 1. Start by holding dumbells at your side. 2. Squat down until the dumbells almost touch the ground. 3. Proceed to stand up and stop when your legs are semi straight and your back is at a 45 degree angle. 4. Now pull the dumbells in towards your waist. 5. Return to the starting position and repeat. Fullbody circuit workout tips:	Sets Reps Weight/ Resistance Tempo Time 1 10-15 2 10-15 3 10-15
Squat Jump 1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position. 2) Arms should be in the “ready” position with elbows flexed at approximately 90°. 3) Lower body where thighs are parallel to ground. 4) Explode vertically and drive arms up. 5) Land on both feet and repeat. Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics. Fullbody circuit workout tips: Jump high by pushing off from heels then from balls of the feet. Be sure to land softly to minimize knee impact.	Sets Reps Weight/ Resistance Tempo Time 1 20 2 20 3 20
Running Fullbody circuit workout tips: Work from 65% to 85% of max. You can do this by statrting at a slow pace and then running faster each minute or you can incorporate hills or an incline to achieve the same result.	Sets Reps Weight/ Resistance Tempo Time 1 5 min.
Boxing 1. Start by fitting yourself with the proper sized gloves. 2. Next you want to hit the bag with a variety of movements. For example a left jab with a right cross, body punches, right cross only. 3. Proceed to hit the bag for the required time or however your cardiovascular program is designed. Fullbody circuit workout tips: If you don't have a bag you can just do free punches. If you have a willing helper you can have someone hold a stability ball and punch that.	Sets Reps Weight/ Resistance Tempo Time 1 2 min.
Hip Flexor Quad Stretch 1. Step out 1-2 feet with one foot. 2. Slowly push pelvis downward and forward until stretch is felt in front of back thigh. 3. Hold for 20-30 seconds. Repeat as prescribed. 4. Remember to keep the low back straight. Fullbody circuit workout tips: If possible put back knee on the ground toward the end of the stretch.	Sets Reps Weight/ Resistance Tempo Time 1 60 seconds each side
Hero tricep rotator cuff stretch 1. Begin by kneeling on the floor and place the foam brick lengthways between the feet. Lower both sitting bones onto the Sissel foam brick. Inhale and raise the right arm up towards the sky and bend the elbow. Now take the left hand and place it behind the back attempting to interlock the fingers or using a strap to help with this pose. 2. Lengthen the spine, look straight ahead and move the elbows away from one and other. Align the knees and the ankles. Do not allow the lower back to arch. 3. Maintain the head and neck in line with the spine. Hold this pose for 5 to 10 deep breaths. Repeat on the other side. Fullbody circuit workout tips:	Sets Reps Weight/ Resistance Tempo Time 1 60 seconds each side
Modified Spinal Twist 1. Begin by lying on the back on the floor. Now bend the knees and place the feet flat on the floor. Now extend the left arm out to the side and look to the left. Rotate the left palm so that it is facing towards the sky. 2. Inhale and look to the left exhale and allow both knees to fall to the right. Keep the knees together and the left shoulder on the floor. If the knees do not quite make it to the floor. 3. Place the foam block or a pillow between the right knee and the floor. Keep both hips on top of one and other and the knees together. Rest here for 5 to 10 deep breaths. Repeat on the other side. Fullbody circuit workout tips:	Sets Reps Weight/ Resistance Tempo Time 1 60 seconds each side
Pigeon 1. Place the right knee forward and extend the left leg back. Make sure that the right toes are facing in on an angle and the left toes are pointed and facing down. Place the hands on either sides of the knee and shift the weight over to the left while lengthening the spine. 2. Square the hips and the shoulders. Move the right foot away from the groin working towards a 90-degree angle with the right calf. The right hip may or may not be connected the floor. The left hip is facing down towards the floor. If there is too much pressure in the knee, readjust the calf. 3. Replace this posture with the modified pigeon. Inhale and lengthen the spine, exhale and lower down onto the elbows maintaining the weight shift over to the left hip. Rock from side to side to help to increase the circulation in the hip joint. 4. Only if you are incredibly flexible in the hip, start to work your chest down to the floor extending your arms out in front of you. The left hip, thigh, calf and top of foot is facing towards the floor. Relax the head, neck, shoulders and face. Breathe into the hip and back body. Relax in this pose for 5 to 15 deep breaths. Repeat on the other side. Fullbody circuit workout tips:	Sets Reps Weight/ Resistance Tempo Time 1 60 seconds each side

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