Full-Body Conditioning Circuit, 3 days

Three circuit workouts a week, each run as one continuous round. Move from exercise to exercise, rest after the last one, and start the round again.

Level: Intermediate
Goal: Conditioning
Days per week: 3 days/week
Duration: 12 weeks
Equipment: Gym

Created by Trenno

Start this plan in Trenno

Week at a glance

Day 1

Conditioning Circuit A

Run the four exercises as one round without stopping, then rest and start the next round. The swing sets the pace for the whole circuit.

4 exercises

Superset
1. Kettlebell Swing4 sets × 15–20 repsRest 0:15
  Hinge at the hips and snap them forward to float the bell – the swing is a hinge, not a squat; the arms only steer.
2. Push-Up4 sets × 10–20 repsRest 0:15
  Keep the body in one line from head to heels; do push-ups from your knees until you can do eight from the floor.
3. Bodyweight Squat4 sets × 15–25 repsRest 0:15
  Squat as deep as your heels stay down, arms out for balance, and stand up through the whole foot.
4. Jump Rope4 sets × 2 minRest 1:30
  Jump low on the balls of your feet and spin the rope from the wrists; if you trip, just keep going.

Day 2

Conditioning Circuit B

A circuit for the lungs: ropes, burpees, lunges, and climbers back to back. Shorten the work, not the rounds, if the pace drops.

4 exercises

Superset
1. Battle Ropes4 sets × 1 minRest 0:15
  Stand in a quarter squat and drive alternating waves from the shoulders; keep the knees soft the whole interval.
2. Burpee4 sets × 8–12 repsRest 0:15
  Keep a steady rhythm you can hold for all the reps – step back into the plank if jumping breaks your form.
3. Walking Lunge4 sets × 12–20 repsRest 0:15
  Take long steps and lower the back knee close to the floor; the count is total steps, both legs together.
4. Mountain Climbers4 sets × 40 secRest 1:30
  Hold a firm plank with hips level and drive the knees in turn; go only as fast as the hips stay still.

Day 3

Conditioning Circuit C

A circuit that mixes the rower with a ball throw, a jump, and a plank.

4 exercises

Superset
1. Rowing Erg3 sets × 4 minRest 0:15
  Drive with the legs first and finish with the arms, at a pace you can hold; any cardio machine can replace the erg.
2. Wall Ball3 sets × 12–20 repsRest 0:15
  Squat with the ball at your chest and throw it to the target as you stand; catch it into the next squat.
3. Box Jump3 sets × 8–12 repsRest 0:15
  Pick a box height you can land on softly in a quarter squat, and step down between reps – never jump down.
4. Plank3 sets × 45 secRest 1:30
  Hold a straight line from head to heels with the glutes and abs tight; stop the set when the hips start to sag.