Fitness Programs | Summer Total-Body Circuit

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Summer Total-Body Circuit

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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 neck rolls, arm circles or leg swings.

Circuit Exercise #1
Forward Lunge
8-12 repetitions per leg

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

Circuit Exercise #2
Superman's
Hold for 5 seconds, 8-12 repetitions

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

Circuit Exercise #3
Side Plank with Straight Leg
Hold for 10-20 seconds, each side

Rest for 30 seconds
30 seconds of Jump Rope
Rest again for 30 seconds

Circuit Exercise #4
Bent Knee Push-up
6-12 repetitions

Rest for 30 seconds
30 seconds of Butt Kicks
Rest again for 30 seconds

Circuit Exercise #5
Half-kneeling Lift (Hay Bailer)
6-12 repetitions per side

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

Circuit Exercise #6
Half-Kneeling Wood Chop
6-12 repetitions per side

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

Circuit Exercise #7
Side Lying Hip Abduction
8-12 repetitions per leg

Rest for 30 seconds
30 seconds of Jump Rope
Rest again for 30 seconds

Circuit Exercise #8
Side Lying Hip Adduction
8-12 repetitions per leg

Rest for 30 seconds
30 seconds of Butt Kicks
Rest again for 30 seconds

Circuit Exercise #9
Dumbbell Lateral Raise
8-12 repetitions

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

Upon completion leave time for a proper cool down including static stretches such as downward-facing dog or cobra. For details of these exercises and others see ACE's exercise library.


  • American Council on Exercise (ACE) is accredited by the National Commission for Certifying Agencies (NCCA)
  • Millitary friendly schools