Full Body Blast Circuit Workout – Week 3

by Kristine on October 1, 2014

in Blog, Workouts

We’re onto Week 3 of the Full Body Blast Circuit Workout!  If this is where you’re starting, I recommend you pop over to the Week 1 post as I do a full intro to the program and what its all about.

But this gives you an idea…

Full Body Blast Circuit Workout_main

Some Tips:

– If you are doing the workouts in a small group of 3 or 4, grab all the equipment you’d need to do each series, and take turns in a circle, then switch to the next exercise. Similar to what it would be like doing stations.

– If you’re in a group of 3, do the first 3 exercises in a circuit-style so every person has a station. Then for the 4th exercise in the series, do it all together at the same time.

– If you do them by yourself, you could do 3 sets of each exercise before moving onto the next, or you could do 1 set of each exercise in the series, then repeat that 3 times.

Full Body Blast Circuit Workout – Week 3

Full Body Blast Circuit Workout_Week 3

Monday

1) goblet squats (15 reps), bench pushups (15 reps), dumbbell bench step ups (10 per leg), dumbbell shoulder presses (15 reps)
3 sets

2) alternating renegade rows with kettlebells (15 reps), leg presses (20 reps), front two-dumbbell raises (15 reps), ball leg curls (15 reps)
3 sets

3) crunches at ab crunch machine(15 reps), cable pull throughs (15 reps), weighted side lunges (10 per leg), side lateral raises (15 reps)
3 sets

4) curtsy lunges with dumbbells (15 per leg), chest flies (15 reps), oblique twists (15 reps), front to side raises (15 reps)
3 sets

Tuesday

1) EZ-Bar Skullcrushers (15 reps), split lunge jumps (20 reps), tricep dips (20 reps), arnold presses (15 reps)
3 sets

2) Pullups (Assisted) (15 reps), jumping jacks (30 reps), Flat Bench Dumbbell Flyes (15 reps), bench hop overs (20 reps)
3 sets

3) Alternating Hammer Curls (15 reps), Smith Machine Lunges  (15 reps per leg), squat jacks (15 reps), crunches (20 reps)
3 sets

4)  rope crunches (15 reps), Bent over dumbbell rear delt raises (15 reps), single leg romanian deadlifts (10 per leg), bicycle abs (25 reps)
3 sets

Wednesday

1) Cable face pulls (15 reps), jump squats (20 reps), one-arm kettlebell swings (10 per arm), wide grip barbell curls (15 reps)
3 sets

2) standing alternating shoulder presses (15 reps), leg presses (20 reps), close grip lat pulldowns (15 reps) bench jumps (or box jumps) (20 reps)
3 sets

3) triceps dips (20 reps), mountain climbers (20 reps), pallof presses with rotation (15 reps), burpees (10 reps)
3 sets

4) cable straight bar drag curls (15 reps), lying leg curls (15 reps), goblet squats (15 reps), dumbbell triceps kickbacks (both arms at same time) (15 reps)
3 sets

Thursday

1) good mornings (15 reps), dumbbell bench presses (15 reps), oblique twists (15 reps), front to side raises (15 reps)
3 sets

2) Butt blaster machine (10 per leg), lat pulldowns (15 reps), arnold presses (15 reps), standing squats (hold onto a plate, or use body weight) (20 reps)
3 sets

3) Treadmill sprints – 1 min sprint (9+ mph), 30 second walk
3 sets

4) Preacher Curls (15 reps), jump squats (20 reps), bench dips (15 reps), dumbbell walking lunges (10 across, 10 back)
3 sets

Friday – 1000 rep workout

100 reps of each exercise. Do all the reps in each exercise before moving onto the next. Do as many reps as you can before taking a break. I try to do about 25 reps before taking a short rest and finishing the rest.

1) 100 dumbbell squats
2) 100 drag curls
3) 100 ab crunch machine
4) 100 leg extensions – machine
5) 100 pushups (drop to your knees if you have to)
6) 100 upright rows
7) 100 squat jacks
8) 100 rear delt flies
9) 100 crunches
10) 100 pull-ups (assisted)

Be safe and enjoy!

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Kristine
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Kristine

I'm Kristine Fretwell, busy mom of 2 little girls, author, blogger, and former pro fitness competitor. I love almost any kind of cookie, anything coconut or pumpkin flavored, and Thai food. A perfect day for me is enjoying my family, getting to the gym, and whipping up a new healthy recipe. I've got a collection of over 300 healthy recipes, and other tidbits like fitness and health tips. My recipes have been featured on websites such as Huffington Post, Savvy Mom, Shape and Skinny Scoop.
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  • Lauren

    The workouts that you post are amazing! I’ve been using all of them and the changes I’ve seen in my body are fantastic! My form has vastly improved as well as how much weight I’ve been using. I honestly can’t thank you enough for these, they have changed the way I work out forever 🙂

    • http://www.busybuthealthy.com Kristine Fretwell

      Thank you Lauren for such kind words! Sounds like you’re kicking butt! Keep up the great work! So happy to hear you love the workouts!!! 🙂

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