Fitness Programs | Summer Total-Body Circuit Workout

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Summer Total-Body Circuit Workout

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Begin with 5-10 minutes of a cardio warm-up such as brisk walking or jogging followed by dynamic stretches such as bird-dog or cat-camel.

Circuit Exercise #1
Dumbbell Step-up
8-12 repetitions per leg

Rest for 30 seconds
Back Pedal for 30 seconds
Rest again for 30 seconds

Circuit Exercise #2
Contralateral Limb Raises
8-12 repetitions on each side

Rest for 30 seconds
Lateral Shuffle for 30 seconds
Rest again for 30 seconds

Circuit Exercise #3
Push-up
6-12 repetitions

Rest for 30 seconds
Run in place for 30 seconds
Rest again for 30 seconds

Circuit Exercise #4
Front Plank
Hold for 10-20 seconds

Rest for 30 seconds
Jumping Jacks for 30 seconds
Rest again for 30 seconds

Circuit Exercise #5
Dumbbell Front Raise
8-12 repetitions

Rest for 30 seconds
Butt kicks for 30 seconds
Rest again for 30 seconds

Circuit Exercise #6
Glute Bridge
Hold for 5 seconds, 8-10 repetitions

Rest for 30 seconds
Lateral Shuffle for 30 seconds
Rest again for 30 seconds

Circuit Exercise #7
Bent-Knee Sit-up / Crunches
8-12 repetitions

Rest for 30 seconds
Run in place for 30 seconds
Rest again for 30 seconds

Once you have completed the circuit be sure to leave time for a cool down that include static stretches such as downward-facing dog or cobra. For details of these exercise or others see ACE's exercise library.