Posted on June 19, 2019 by Emily Forbes

The workout I’ve designed for you this week is a complete full body circuit. It incorporates cardio as well as strength for the upper and lower body. A whole workout for your heart and lungs as well as fat loss. It has been tried and tested in my evening circuit classes.  It can also be done at home if you have access to some dumbbells, otherwise may need to be adapted.

Set 1: 10 of each exercise

  • Shuttle runs
  • Star jumps
  • Burpees
  • Squat jumps
  • Lunge to knee drive (10 each leg)

Upper body: 40-sec work: 20-sec rest

  • Single arm row (right)
  • Single arm row (left)
  • Press ups
  • Back extensions
  • Tricep dips or extensions
  • Dumbbell clean and press (alternating arms)
  • Plank with toe-taps

Lower body: 40-sec work: 20-sec rest

  • Squats
  • Bulgarian split squat (right)
  • Bulgarian split squat (left)
  • Glute bridges
  • Overhead lunge walks
  • Wall squat
  • Step ups (alternating legs)
  • Stability ball hamstring curl


  • Warm up
  • Set 1
  • Upper body
  • Set 1
  • Lower body
  • Set 1
  • Upper body
  • Set 1
  • Lower body

This workout will take you about 45 mins. Of course, you may choose to only do one round. And there is always the option to add another round if you want it longer too. If working out by yourself is too much of a struggle, why not check out our class and PT options on our website.

Don’t forget to tag us in your workout pics @motive8_north

Emily x