Welcome to your workout.
Set up: Preview each circuit and gather any equipment needed (dumbbells and a pull-up bar).
Rest times are listed but can be extended if needed. Start with the warm up when you're ready.
Notice the round times count down (for example 60, 50, then 40 seconds). That is intentional. As the window shrinks, aim to raise the intensity, a little heavier or a little faster each round. Always optional.
Notice the round times climb (for example 40, 50, then 60 seconds). That is intentional. More time each round means more reps and more work, building intensity through volume. Push the pace if you are feeling strong.
Complete all mobility and activation exercises for the given reps. Minimal rest needed.
Complete all exercises in round 1 first, one after another for the given time, then round 2, then round 3. Rest 20 sec between exercises and 60 sec between rounds.
| Exercise | Round 1 | Round 2 | Round 3 |
|---|---|---|---|
| Bulgarian Split Squat switch sides halfway | 40 sec | 50 sec | 60 sec |
| Pull Ups | 40 sec | 50 sec | 60 sec |
| Sit Through to Heel Sit | 40 sec | 50 sec | 60 sec |
| Plank Drag to Row | 40 sec | 50 sec | 60 sec |
Complete all exercises in round 1 first, one after another for the given time, then round 2, then round 3. Rest 20 sec between exercises and 50 sec between rounds.
| Exercise | Round 1 | Round 2 | Round 3 |
|---|---|---|---|
| Rev Lunge to Halo switch sides halfway | 60 sec | 50 sec | 40 sec |
| Chest Flys | 60 sec | 50 sec | 40 sec |
| Burpees | 60 sec | 50 sec | 40 sec |
| Flutter Kicks | 60 sec | 50 sec | 40 sec |
Complete all exercises in round 1 first, one after another for the given time, then round 2. Rest 20 sec between exercises and 30 sec between rounds.
| Exercise | Round 1 | Round 2 |
|---|---|---|
| DB Thruster | 30 sec | 30 sec |
| Hollow Hold | 30 sec | 30 sec |
Complete all exercises for the given time. Breathe and relax.
Session complete ✅
You pushed through and finished strong. Respect.
Don't forget to share your accomplishment and tag us @elueveryday :)
Hit ✓ Done at the top of the page to log this workout toward your weekly goal.