Killer Circuit Workout

by Aimee Keiluhn
Certified Personal Trainer & Nutrition Anaylst


Killer Circuit Workout

This killer circuit workout will test your limits and push you to the max! These exercises, done at a fast pace, are meant to burn fat, bring out the best in you, and prove that you can do things you never thought possible. This killer circuit workout is a total body workout that is a high intensity, fast paced training session.

You’ll need very little equipment for this workout. All you need is a chair or bench, a mat, a medicine ball, and a kettlebell. It doesn’t get much simpler, but beware; this killer circuit workout will challenge you and give you a total body burn like you’ve never had!

To begin, complete one round of all 9 exercises with little or no rest in between each one. Rest 1 minute and then move to The Finisher.

Your goal is to eventually complete 3 rounds of this circuit with 2 minutes rest in between circuits followed by The Finisher.

Good luck!



1: Sliding Floor Pull-Ups, 12 reps
2: Bench or Chair Dips, 12 reps
3: Close-Grip Pushups, 20 reps
4: Alternating Medicine Ball Side Lunges, 12 reps
5: Bicycle Crunch, 15 reps
6: Split Jumps, 15 reps
7: Kneeling Overhead Kettlebell Halo’s, 20 reps
8: Medicine Ball Slam, 15 reps
9: Planks, 30 second hold


The Finisher…
7 dips
7 push-ups

6 dips
6 push-ups

and so on… all the way down to 1 dip and 1 pushup



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