killer TOTAL body challenge

This is a killer full body challenge that will transform your body!  There are 4 circuits in this workout and they are grouped by type: a strength round, conditioning round, abs/glutes round, and another conditioning round.   You can complete one round of all 4 circuits in about 20 minutes or you can repeat the workout so it becomes a 40-60 minute workout!  CHALLENGE YOURSELF AND GO GET 'EM!!!!

*be sure to click on the exercise to see a video demo if you need it


  • The strength and abs/glutes circuits are using reps.

  • The conditioning circuits are using timer/time.

  • You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. Click HERE for full disclaimer.


  • dumbbells and/or bands

Warm up:  30 seconds each exercise

  • boxer shuffle, butt kicks, jumping jacks, skaters, good mornings, squat kicks, lunges, side lunges


Strength Round

(approximately 7 minutes)

One Legged Deadlift, 8-10 each leg

Squat  & Snatch, 8-10 each arm

One-arm row, 8-10 each arm

Windmill pushup, 12-15 reps

repeat for total of 2 rounds


Conditioning Round

Do entire round without rest, then rest 30-60 seconds before beginning the next round.

(approximately 4 minutes)

Boxer shuffle, 30 seconds

Burpees (option: add push up), 30 seconds

Sumo squats w/weights, 30 seconds

Squat jumps, 30 seconds (modify if needed)

Repeat for a total of 2 rounds


Abs & Glutes Round

Do entire Round, then rest 30 seconds before beginning next round.

(approximately 5 minutes)

Weighted sit-ups with jug, 15 reps

Long leg oblique with a pulse, 15 reps

Side plank elbow crunch, 10-12 reps each side

Bicycle crunch, 10 reps

One legged glute raise w/band,  10-12 reps each side

Glute bridge leg lift,  10-12 reps each side



Conditioning Round

(approximately 4 minutes)

Boxer shuffle, 30 seconds

Burpees (option: add push up), 30 seconds

Sumo squat w/weights, 30seconds

Jump Squats, 30 seconds

Repeat for a total of 2 round

*resistance to workouts stimulate more muscle growth

*add explosive cardio moves to increase fat burning

Fill out the form below for a link to download the PRINTABLE WORKOUT.

Don't forget to click the link!

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