collection

Program

CIRKÜIT METHOD

1

Downloads

Intermediate

Level

22 days per week

Frequency

22 months

Duration

Conditioning

Goals

Full body 16 sesions

WARM UP

Squat

Squat

3 sets

Lunge

Lunge

3 sets

Plank on Hands

Plank on Hands

3 sets

Mountain Climber

Mountain Climber

3 sets

Standing Hamstrings and Back Stretch

Standing Hamstrings and Back Stretch

3 sets

Side Lunge

Side Lunge

3 sets

Bridge - Mountain Climber

Bridge - Mountain Climber

3 sets

Knee To Elbow Touch Front Plank

Knee To Elbow Touch Front Plank

3 sets

Bird Dog

Bird Dog

3 sets

Standing Hamstring Stretch

Standing Hamstring Stretch

3 sets

Bodyweight Thruster

Bodyweight Thruster

3 sets

DAY TRAINING 1

Kettlebell Goblet Squat

Kettlebell Goblet Squat

3 sets

Front Plank with Twist

Front Plank with Twist

3 sets

Medicine Ball Plyo Push-up

Medicine Ball Plyo Push-up

3 sets

Double Under Jump Rope

Double Under Jump Rope

3 sets

Single Leg Extension

Single Leg Extension

3 sets

Weighted Russian Twist

Weighted Russian Twist

3 sets

Inverted Row

Inverted Row

3 sets

Rowing

Rowing

3 sets

Dumbbell Lunge

Dumbbell Lunge

3 sets

Elbow-To-Knee

Elbow-To-Knee

3 sets

Push-up

Push-up

3 sets

Jump Rope

Jump Rope

3 sets

Kettlebell Swing

Kettlebell Swing

3 sets

Air Twisting Crunch

Air Twisting Crunch

3 sets

Dumbbell Renegade Row

Dumbbell Renegade Row

3 sets

Run

Run

3 sets

DAY TRAINING 2

Kettlebell Sumo Squat

Kettlebell Sumo Squat

3 sets

Wheel Rollout

Wheel Rollout

3 sets

Dumbbell Bent Over Row against Wall

Dumbbell Bent Over Row against Wall

3 sets

Rowing

Rowing

3 sets

Dumbbell Bulgarian Split Squat

Dumbbell Bulgarian Split Squat

3 sets

Bridge - Mountain Climber

Bridge - Mountain Climber

3 sets

Bent Over Row

Bent Over Row

3 sets

Cycle Cross Trainer

Cycle Cross Trainer

3 sets

Sumo Deadlift

Sumo Deadlift

3 sets

Hollow Hold

Hollow Hold

3 sets

Push-Up Medicine Ball

Push-Up Medicine Ball

3 sets

Jumping Jack

Jumping Jack

3 sets

Kettlebell Single Leg Deadlift

Kettlebell Single Leg Deadlift

3 sets

Resistance Band Floor Hyperextension

Resistance Band Floor Hyperextension

3 sets

Resistance Band Horizontal Pallof Press

Resistance Band Horizontal Pallof Press

3 sets

Rowing

Rowing

3 sets

DAY TRAINING 3

Kettlebell Sumo Squat

Kettlebell Sumo Squat

3 sets

Stability Ball Front Plank

Stability Ball Front Plank

3 sets

Suspension Chest Press

Suspension Chest Press

3 sets

Assault Bike Run

Assault Bike Run

3 sets

Kettlebell One Legged Deadlift

Kettlebell One Legged Deadlift

3 sets

Exercise Ball Body Saw

Exercise Ball Body Saw

3 sets

Suspension Triceps Extension

Suspension Triceps Extension

3 sets

Jumping Jack

Jumping Jack

3 sets

Kettlebell Split Squat

Kettlebell Split Squat

3 sets

Dead Bug with Stability Ball

Dead Bug with Stability Ball

3 sets

Suspender Arm Curl

Suspender Arm Curl

3 sets

Jump Rope

Jump Rope

3 sets

Kettlebell Single Arm Swing

Kettlebell Single Arm Swing

3 sets

Pull-In

Pull-In

3 sets

Suspension Row

Suspension Row

3 sets

Rowing

Rowing

3 sets

DAY TRAINING 4

Wall Ball

Wall Ball

3 sets

Lying Scissor Crunch

Lying Scissor Crunch

3 sets

Push-up

Push-up

3 sets

High Knee Squat

High Knee Squat

3 sets

Weighted Cossack Squats

Weighted Cossack Squats

3 sets

Dead Bug

Dead Bug

3 sets

Inverted Row

Inverted Row

3 sets

Rowing

Rowing

3 sets

Dumbbell Lunge

Dumbbell Lunge

3 sets

Russian Twist

Russian Twist

3 sets

Bird Dog Push-Up

Bird Dog Push-Up

3 sets

Jump Rope

Jump Rope

3 sets

Dumbbell Bulgarian Split Squat

Dumbbell Bulgarian Split Squat

3 sets

Crunch

Crunch

3 sets

Suspension Inverted Row

Suspension Inverted Row

3 sets

Skater Hops

Skater Hops

3 sets

DAY TRAINING 5

Front Squat

Front Squat

3 sets

Bird Dog

Bird Dog

3 sets

Diamond Push-up

Diamond Push-up

3 sets

Rowing

Rowing

3 sets

Rear Lunge

Rear Lunge

3 sets

Superman Row (female)

Superman Row (female)

3 sets

Suspension Arm Curl

Suspension Arm Curl

3 sets

Burpee

Burpee

3 sets

Kettlebell Goblet Squat

Kettlebell Goblet Squat

3 sets

Jack knife on Ball

Jack knife on Ball

3 sets

Triceps Press

Triceps Press

3 sets

Jump Rope

Jump Rope

3 sets

Single Leg Extension

Single Leg Extension

3 sets

Weighted Crunch

Weighted Crunch

3 sets

Dumbbell RDL Stretch Isometric

Dumbbell RDL Stretch Isometric

3 sets

Jumping Jack

Jumping Jack

3 sets

DAY TRAINING 4

Lunge

Lunge

3 sets

Weighted Crunch

Weighted Crunch

3 sets

Suspended Push-Up

Suspended Push-Up

3 sets

Rowing

Rowing

3 sets

Step-up

Step-up

3 sets

Bottoms-Up

Bottoms-Up

3 sets

Suspension Inverted Row

Suspension Inverted Row

3 sets

Assault Bike Run

Assault Bike Run

3 sets

Dumbbell One Arm Lunge

Dumbbell One Arm Lunge

3 sets

Pike Push up

Pike Push up

3 sets

Bicycle Crunch (male)

Bicycle Crunch (male)

3 sets

Jump Rope

Jump Rope

3 sets

Kettlebell Gobelt Curtsey Lunge

Kettlebell Gobelt Curtsey Lunge

3 sets

V-up

V-up

3 sets

Suspension Power Pull

Suspension Power Pull

3 sets

Cycle Cross Trainer

Cycle Cross Trainer

3 sets

DAY TRAINING 5

Jump Squat

Jump Squat

3 sets

Scissors

Scissors

3 sets

Push-up

Push-up

3 sets

Cycle Cross Trainer

Cycle Cross Trainer

3 sets

Suspension Straight Hip Leg Curl

Suspension Straight Hip Leg Curl

3 sets

Seated Side-to-Side Leg Raise Crunch on Floor

Seated Side-to-Side Leg Raise Crunch on Floor

3 sets

Reverse Chest Stretch

Reverse Chest Stretch

3 sets

Jump Step-Up

Jump Step-Up

3 sets

Leg Curl

Leg Curl

3 sets

Bycicle Twisting Crunch

Bycicle Twisting Crunch

3 sets

Pull-up

Pull-up

3 sets

Jump Rope

Jump Rope

3 sets

Dumbbell Bulgarian Split Squat

Dumbbell Bulgarian Split Squat

3 sets

Cross Body Crunch

Cross Body Crunch

3 sets

Suspension Hammer Curl (female)

Suspension Hammer Curl (female)

3 sets

Dumbbell burpee

Dumbbell burpee

3 sets

DAY TRAINING 6

Sit

Sit

3 sets

Bridge - Mountain Climber

Bridge - Mountain Climber

3 sets

Exercise Ball Pike Push up

Exercise Ball Pike Push up

3 sets

Rowing

Rowing

3 sets

Dumbbell Single Leg Deadlift

Dumbbell Single Leg Deadlift

3 sets

V-up

V-up

3 sets

Push-Up Medicine Ball

Push-Up Medicine Ball

3 sets

Jump Rope

Jump Rope

3 sets

Kettlebell Dumbbell Sumo Squat off Stepbox

Kettlebell Dumbbell Sumo Squat off Stepbox

3 sets

Alternate Heel Touchers

Alternate Heel Touchers

3 sets

Reverse Grip Bent over Row

Reverse Grip Bent over Row

3 sets

Jumping Jack

Jumping Jack

3 sets

Kettlebell Full Swing

Kettlebell Full Swing

3 sets

Twisting Crunch

Twisting Crunch

3 sets

Dumbbell Bent Over Reverse Row

Dumbbell Bent Over Reverse Row

3 sets

Burpee

Burpee

3 sets

DAY TRAINING 7

Kettlebell Swing

Kettlebell Swing

3 sets

Assisted Motion Russian Twist

Assisted Motion Russian Twist

3 sets

Lever Bent over Row

Lever Bent over Row

3 sets

Jumping Jack

Jumping Jack

3 sets

Rear Lunge

Rear Lunge

3 sets

Assisted Weighted Push-up

Assisted Weighted Push-up

3 sets

Deep Push Up

Deep Push Up

3 sets

Skip Jump Rope

Skip Jump Rope

3 sets

Kettlebell Goblet Squat

Kettlebell Goblet Squat

3 sets

Assisted Lying Leg Raise With Throw Down

Assisted Lying Leg Raise With Throw Down

3 sets

Pike Push up

Pike Push up

3 sets

High Knee Skips

High Knee Skips

3 sets

Nordic Hamstring Curl (male)

Nordic Hamstring Curl (male)

3 sets

Assisted Lying Leg Raise With Lateral Throw Down

Assisted Lying Leg Raise With Lateral Throw Down

3 sets

Reverse Grip Bent over Row

Reverse Grip Bent over Row

3 sets

Burpee

Burpee

3 sets

DAY TRAINING 8

Jump Squat

Jump Squat

3 sets

Bottoms-Up

Bottoms-Up

3 sets

Decline Push-Up

Decline Push-Up

3 sets

Double Under Jump Rope

Double Under Jump Rope

3 sets

Hip Thrust

Hip Thrust

3 sets

Bicycle Crunch (male)

Bicycle Crunch (male)

3 sets

Dumbbell Renegade Row

Dumbbell Renegade Row

3 sets

Assault Bike Run

Assault Bike Run

3 sets

Weighted Stretch Lunge

Weighted Stretch Lunge

3 sets

Glute Bridge March

Glute Bridge March

3 sets

Elevanted Push-Up

Elevanted Push-Up

3 sets

Battling Ropes

Battling Ropes

3 sets

Side Plank Hip Adduction Copenhague

Side Plank Hip Adduction Copenhague

3 sets

Starfish Crunch

Starfish Crunch

3 sets

Reverse plank

Reverse plank

3 sets

Cycle Cross Trainer

Cycle Cross Trainer

3 sets

DAY TRAINING 9

Barbell Deadlift (side POV) (male)

Barbell Deadlift (side POV) (male)

3 sets

Down to Upward Dog

Down to Upward Dog

3 sets

Suspended Push-Up

Suspended Push-Up

3 sets

Skater Hops

Skater Hops

3 sets

Suspension Single Leg Split Squat

Suspension Single Leg Split Squat

3 sets

Stability Ball Rollout

Stability Ball Rollout

3 sets

Plank Push-Up Row

Plank Push-Up Row

3 sets

Rowing

Rowing

3 sets

Kettlebell Overhand Grip Swing

Kettlebell Overhand Grip Swing

3 sets

Lying Leg Raise to Side

Lying Leg Raise to Side

3 sets

Plyo Push Up

Plyo Push Up

3 sets

Jumping Jack

Jumping Jack

3 sets

Kettlebell Split Snatch

Kettlebell Split Snatch

3 sets

Lateral Side Plank

Lateral Side Plank

3 sets

Kettlebell Gorilla Row

Kettlebell Gorilla Row

3 sets

Burpee

Burpee

3 sets

DAY TRAINING 10

Wall Ball

Wall Ball

3 sets

Seated Side-to-Side Leg Raise Crunch on Floor

Seated Side-to-Side Leg Raise Crunch on Floor

3 sets

Medicine Ball Plyo Push-up

Medicine Ball Plyo Push-up

3 sets

Rowing

Rowing

3 sets

Dumbbell RDL Stretch Isometric

Dumbbell RDL Stretch Isometric

3 sets

Front Plank to Push up

Front Plank to Push up

3 sets

Suspension Chest Press

Suspension Chest Press

3 sets

Skater Hops

Skater Hops

3 sets

Side Plank Hip Adduction Copenhague

Side Plank Hip Adduction Copenhague

3 sets

Dumbbell Renegade Row

Dumbbell Renegade Row

3 sets

Suspension Inverted Row

Suspension Inverted Row

3 sets

Double Under Jump Rope

Double Under Jump Rope

3 sets

Side Lunge

Side Lunge

3 sets

Stability Ball Front Plank

Stability Ball Front Plank

3 sets

Resistance Band Front Plank with Single Arm Pulldown

Resistance Band Front Plank with Single Arm Pulldown

3 sets

Assault Bike Run

Assault Bike Run

3 sets

DAY TRAINING 11

Bodyweight Wall Squat

Bodyweight Wall Squat

3 sets

Bridge - Mountain Climber

Bridge - Mountain Climber

3 sets

Suspension Chest Press

Suspension Chest Press

3 sets

Rowing

Rowing

3 sets

Jump Squat

Jump Squat

3 sets

Russian Twist

Russian Twist

3 sets

Suspension Fly

Suspension Fly

3 sets

Battling Ropes

Battling Ropes

3 sets

Side Plank Hip Adduction Copenhague

Side Plank Hip Adduction Copenhague

3 sets

Wheel Rollout

Wheel Rollout

3 sets

Inverted Row with Straps

Inverted Row with Straps

3 sets

Jumping Jack

Jumping Jack

3 sets

Self-Assisted Inverse Leg Curl

Self-Assisted Inverse Leg Curl

3 sets

Front Plank

Front Plank

3 sets

Suspension Bent knee Inverted Row

Suspension Bent knee Inverted Row

3 sets

High Knee Skips

High Knee Skips

3 sets

DAY TRAINING 12

Wall Ball

Wall Ball

3 sets

Jack knife on Ball

Jack knife on Ball

3 sets

Barbell One Arm Bent over Row

Barbell One Arm Bent over Row

3 sets

Skater Hops

Skater Hops

3 sets

Kettlebell deadlift

Kettlebell deadlift

3 sets

Exercise Ball Body Saw

Exercise Ball Body Saw

3 sets

Deep Push Up

Deep Push Up

3 sets

Alternate Punching

Alternate Punching

3 sets

Kettlebell Swing

Kettlebell Swing

3 sets

Stability Ball Rounded Rollout

Stability Ball Rounded Rollout

3 sets

Barbell Reverse Grip Bent Over Row

Barbell Reverse Grip Bent Over Row

3 sets

Lateral Bound

Lateral Bound

3 sets

Kettlebell Single Leg Deadlift

Kettlebell Single Leg Deadlift

3 sets

Dead Bug with Stability Ball

Dead Bug with Stability Ball

3 sets

Plank Push-Up Row

Plank Push-Up Row

3 sets

Cross Jacks

Cross Jacks

3 sets

DAY TRAINING 13

Dumbbell Goblet Squat

Dumbbell Goblet Squat

3 sets

Elbow-To-Knee

Elbow-To-Knee

3 sets

Landmine One Arm Bent Over Row (Version 2)

Landmine One Arm Bent Over Row (Version 2)

3 sets

Assault Bike Run

Assault Bike Run

3 sets

Weighted Lunge with Swing

Weighted Lunge with Swing

3 sets

Dumbbell Seated Tuck Twisting Crunch on Floor

Dumbbell Seated Tuck Twisting Crunch on Floor

3 sets

Suspension Chest Press

Suspension Chest Press

3 sets

Rowing

Rowing

3 sets

Medicine Ball Overhead Throw

Medicine Ball Overhead Throw

3 sets

Side Plank

Side Plank

3 sets

Landmine 180

Landmine 180

3 sets

Jumping Jack

Jumping Jack

3 sets

Medicine Ball Rotational Throw

Medicine Ball Rotational Throw

3 sets

Bridge - Mountain Climber

Bridge - Mountain Climber

3 sets

Suspension Fly

Suspension Fly

3 sets

Jump Rope

Jump Rope

3 sets

DAY TRAINING 14

Kettlebell Sumo Deadlift with High Pull

Kettlebell Sumo Deadlift with High Pull

3 sets

Hollow Rock (male)

Hollow Rock (male)

3 sets

Plank Push-Up Row

Plank Push-Up Row

3 sets

Rowing

Rowing

3 sets

Band step-up

Band step-up

3 sets

Suspension Mountain Climber

Suspension Mountain Climber

3 sets

Lever Bent over Row

Lever Bent over Row

3 sets

Jump Rope

Jump Rope

3 sets

Weighted Cossack Squats

Weighted Cossack Squats

3 sets

Lying Leg Hip Raise on Floor

Lying Leg Hip Raise on Floor

3 sets

Decline Push-Up

Decline Push-Up

3 sets

Jumping Jack

Jumping Jack

3 sets

Kettlebell Front Squat

Kettlebell Front Squat

3 sets

Lying Raised Shoulders Windshield Wiper

Lying Raised Shoulders Windshield Wiper

3 sets

Barbell Bent Over Wide Grip Row

Barbell Bent Over Wide Grip Row

3 sets

Step-up opposite elbow to knee twist

Step-up opposite elbow to knee twist

3 sets

DAY TRAINING 15

Weighted Counterbalanced Squat

Weighted Counterbalanced Squat

3 sets

Alternate Heel Touchers

Alternate Heel Touchers

3 sets

Dumbbell Renegade Row

Dumbbell Renegade Row

3 sets

Jump Rope

Jump Rope

3 sets

Kettlebell Swing

Kettlebell Swing

3 sets

Seated In Out Leg Raise on Floor

Seated In Out Leg Raise on Floor

3 sets

Landmine One Arm Bent-Over Row

Landmine One Arm Bent-Over Row

3 sets

Jumping Jack

Jumping Jack

3 sets

Dumbbell Curtsey lunge

Dumbbell Curtsey lunge

3 sets

Resistance Band Plank March

Resistance Band Plank March

3 sets

Decline Push-Up

Decline Push-Up

3 sets

Jumping Jack

Jumping Jack

3 sets

Suspension Hamstring Runner

Suspension Hamstring Runner

3 sets

Wheel Rollout with Wall Support

Wheel Rollout with Wall Support

3 sets

Push-Up to Side Plank

Push-Up to Side Plank

3 sets

Burpee

Burpee

3 sets

DAY TRAINING 16

Squat

Squat

3 sets

Front Plank

Front Plank

3 sets

Push-up

Push-up

3 sets

Jumping Jack

Jumping Jack

3 sets

Bulgarian Split Squat

Bulgarian Split Squat

3 sets

Superman Row (female)

Superman Row (female)

3 sets

Inverted Row with Bed Sheet

Inverted Row with Bed Sheet

3 sets

Jump Squat

Jump Squat

3 sets

Walking Lunge

Walking Lunge

3 sets

Russian Twist

Russian Twist

3 sets

Bench Dip

Bench Dip

3 sets

Burpee

Burpee

3 sets

Sliding Floor Bridge Curl on Towel

Sliding Floor Bridge Curl on Towel

3 sets

Side Plank

Side Plank

3 sets

Pull-up

Pull-up

3 sets

Mountain Climber

Mountain Climber

3 sets

Workouts in program

WARM UP

11 Exercises

DAY TRAINING 1

16 Exercises

DAY TRAINING 2

16 Exercises

DAY TRAINING 3

16 Exercises

DAY TRAINING 4

16 Exercises

DAY TRAINING 5

16 Exercises

DAY TRAINING 4

16 Exercises

DAY TRAINING 5

16 Exercises

DAY TRAINING 6

16 Exercises

DAY TRAINING 7

16 Exercises

DAY TRAINING 8

16 Exercises

DAY TRAINING 9

16 Exercises

DAY TRAINING 10

16 Exercises

DAY TRAINING 11

16 Exercises

DAY TRAINING 12

16 Exercises

DAY TRAINING 13

16 Exercises

DAY TRAINING 14

16 Exercises

DAY TRAINING 15

16 Exercises

DAY TRAINING 16

16 Exercises

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