#CircuitTraining
A great ab-finishing circuit that will have your core burning🔥
Wearing @dfyne.official code SIERRAM
#abworkout #coretraining #abs #sixpack #fitness #femalefitness #gymgirl #gymrat #strengthtraining #workout #strongwomen #fitnessmodel #fitnessmotivation #dfyne #dfyneathlete
Total Body Circuit Session
This circuit is a throwback from the archives. Still a great one! Let's work! 🔨
This circuit training was designed to enhance muscular endurance and overall work capacity. 🔨🔨
See workout details 👇🏼 Make the necessary modifications for yourself where needed.
Use the structure provided as a gift to design your own workout. #trainsafe
Get 3 Rounds w/ 1 minute rest between rounds
1. Deficit KB Sumo Deadlift- 12x/ Rep Tempo 20X1.
*In the video i’m standing on two low boxes so I can get more range of motion at the bottom. You can also perform with feet and kb on the floor or place the kb on a low box depending on the mobility available to you.*
2. TRX Push Ups - 10x/ Rep Tempo 30X1
*can perform any push up variation*
3. Pull Ups (Vary the Grip) - 10x/Rep Tempo 20X1
*can also perform TRX body rows*
4. KB Step Back Lunge to Box Step Up - 6x each side/ Rep Tempo- hold for 1 sec at the top.
5. Single Arm Squat to Press (Split Stance)- 10x each/ Rep Tempo 20X1
6. Weighted Back Extension - 10x/ Rep Tempo 20X1
*can also perform with just body weight or glute bridges*
⚠️Always consult with your physician before starting an exercise program⚠️
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SAVE 🔥
THE ZEN 9️⃣ COMPLEX
🔥9 Swings
🔥9 Goblet Cleans
🔥9 Goblet Squats
🔥9 Push-Up → Deadlifts
🔂 rest & repeat
You ready for the 9s?
This one’s a grind you’ll be under tension for a while so focus on breathing don’t suffocate lol. Stay true to the technique - move strong and explosively.
Go heavy enough to challenge your control.
Aim for 4–5 rounds, resting 60–90s between.
Minimal rest. Maximum output.
Strength. Focus. Flow.
Keep It Zen 🌞
Train with me — kettlebell program in BIO 🔗
#kettlebellcomplex #kettlebellworkout #functionaltraining #strengthandconditioning #functionalfitnesstraining #buildmuscleburnfat #coretraining #hiitworkout #kettlebellworkout #kettlebelltraining #goldsgymvenice #goldsgym #fullbodyworkouts
🔥‼️ FULL PROTOCOL BELOW ‼️🔥
This combo looks simple — but it hits way deeper than just your abs.
🌀 SLINGSHOTS
Explosive rotation.
Hip drive.
Core stabilization.
Shoulder control.
You’re teaching your body to generate and absorb force — just like in real life.
That’s what sculpts your midsection.
💫 HALOS
Loosen the shoulders.
Mobilize the spine.
Activate the deep core.
Move smooth.
Stay tight.
Feel the burn around your entire rib cage.
⚔️ THE COMBO
Power + control.
Speed + flow.
Abs + athleticism.
Only a kettlebell can hit all these systems in one round.
Try doing this with a dumbbell — it won’t work.
📋 PROTOCOL
5 slingshots per side
10 halos each direction
= 1 round
Complete 10 rounds
As little rest as possible
Log your time and beat it next session
I used a 16kg bell — perfect weight for speed and control.
Go lighter if you’re new (8–12kg is solid).
Form > ego.
If you want a real plan — not random workouts
With feedback, structure, accountability, and live calls…
Hit the link in my bio and apply for 1-on-1 coaching.
Peace 🫡
#kettlebell #kettlebells #kettlebellworkout #kettlebelltraining #coreworkout #absworkout #homeworkout #sixpack #fatloss #mobility
Instead of running, tried this out!
Do 3 to 4 sets of the circuit to hit the entire body as well as cardio. Burn more calories and faster than distance running.
if you’re in Chicago, make sure to check out @lateralfitnesschicago in River North.
#homeworkout #fullbodyworkout #workoutvideos #workoutfromhome #workouttips #totalbody #totalbodyworkout #fitnesstips #workouttips #dumbbellworkout #hiitworkout
DUMBBELL COMPLEX 💪🔥
No breaks. No excuses. The weights don’t hit the ground until you finish the round.
This full-body dumbbell complex will test your grip, lungs, and grit.
Complete all movements back-to-back before resting.
Workout:
4 Rounds
10 Reps Each
💥 60 Seconds Rest Between Rounds
• Deadlift x10
• Hang Clean x10
• Thruster x10
• Overhead Stationary March x10
Drop the weights only after the round.
Click the link in my bio for full workouts and training programs!
#DumbbellComplex #FullBodyWorkout #StrengthTraining #HIITWorkout #MetabolicConditioning #FatLossWorkout
Low volume leg workout! (45 mins)
This is one of two leg days in my new low volume, high intensity program that I ran for my cut this year. It’s called The Min-Max Program and it’s 30% off right now on jeffnippard.com for Black Friday weekend (link in bio). If you’re looking for quick and intense workouts, this 12 week program could be a great fit! Let’s get after it 👊🏼
Quick Dumbbell Burner🔥 (details below)
•6 Rounds For Time:
-10 DB Deadlifts
-10 DB Hang Squat Cleans
-10 DB Strict Shoulder Press
-10 Burpees Over DB’s
-1 Minute Rest
RX: 50|bs/35|bs
Scaled: 35|b/25|b
•Details: Complete the prescribed work in the order shown for 6 rounds. After each round give yourself 1 minute rest with a running clock. Time ends at the conclusion of your 6th round.
*Goal: 16 Minutes/ Cap: 25 Minutes
My Time: 14:09
GET AFTER IT⚔️⚡️🤘🏼
•Swag by @wegohome including woodland shorts code: “Grave10” for 10% off🇺🇸
•Powered by @wegohomesupplements The Standard PWO Code: “Grave10” for 10% off🇺🇸
•Outwork shoes and hat by @nobull 🇺🇸
#wegohome #WOD #workoutoftheday #crossfit #functionalfitness #hybridathlete #fitcops #nobull #iamnobull #bearkomplex #getbetter #getafterit #ryourogue #dbworkout
Core gym workouts for footballers ⚽️💪🏼
#footballdrills #footballworkouts #footballtraining
🚨 FULL PROTOCOL HERE 🚨
One kettlebell is truly all it takes to get in the best shape of your life.
This isn’t just a tool — it’s a full system.
A physics-driven, full-body conditioning weapon that trains strength, mobility, power, and cardio — all in one.
If you don’t believe me, try this:
🔥 THE PROTOCOL 🔥
(5 sets of each movement)
☑️ Side Snatches – 10 reps total (5 each side)
☑️ Goblet Squats – 20 reps
☑️ Slingshots – 10 reps total (5 each side)
☑️ Kettlebell Presses – 20 reps
You can perform this however you like:
🕐 EMOM-style (every minute on the minute)
🔁 Circuit-style (rotate through one set of each)
💥 Straight sets (all sets of one movement before moving on)
Experiment. This one hits different.
Not a beginner workout — but if you start light (8–12kg), you’ll still get tons out of it.
If you’re more experienced, grab a 16kg or heavier.
I’m using 24kg in this video.
Why it works:
Each of these movements trains you unilaterally and globally.
Your body must constantly stabilize, decelerate, and redirect force — making every rep a full-body event.
You’re not isolating muscles — you’re training your nervous system.
The result? Athletic, aesthetic, mobile, bulletproof.
And that’s why one kettlebell is all you need.
No machines. No mirrors. No BS.
—
⛓️ If you’re done guessing and want a full weekly protocol that progresses you intelligently…
✅ Tracks your performance
✅ Teaches you proper form
✅ Moves you up in weight at the right time
✅ Hits every movement pattern + energy system…
Hit the link in my bio and apply for coaching.
I’ll guide you personally.
Let’s get to work 🔥
#homeworkout #kettlebell #kettlebellworkout #fitnessmotivation #functionalfitness #workoutroutine #mobility #coreworkout #kettlebelltraining
600 Rep 50-50 Challenge
600 reps total - 50 reps each exercise
Workout flow: (for time - 30 time cap)
50 jumping jacks
50 squats
50 push ups
50 mountain climbers (total)
50 reverse lunges (total)
50 burpees
50 sit ups
50 push ups
50 squats
50 jumping jacks
50 mountain climbers
50 burpees
The key is to pace yourself, breaking the bigger sets into manageable chunks so you can keep moving without losing form or rhythm. Rest as needed, but remember: the less time rested, the quicker you’ll finish.
The challenge really starts to kick in midway through the circuit, especially when you hit that second round of push ups and squats.
The benefits of this session? You’ll complete a circuit most people won’t even attempt! Things often look harder than they actually are, but the mind will try to convince you otherwise.
Physically, you’re building muscular endurance, boosting cardiovascular and improving overall work capacity, and training your body to tolerate and recover from repetitive movement.
Total body conditioning! Enjoy 💪🏾
⚠️ Reminder: this is a challenge workout. Use it once in a while.
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#strengthandconditioning #athleticperformance #wod #circuittraining #bodyweightworkout #bodyweightcircuit #noequipment #mmatraining #bodyweightworkouts #functionalfitness #boxingconditioning
Full Body Circuit Breakdown ⚡️
Today’s session is all about strength, stability, and functional control. Each movement targets multiple muscle groups at once — helping you build power, improve mobility, and boost overall athleticism.
🔹 Dumbbell Knee Drive Rotation
Core engagement + balance + coordination.
This move challenges your obliques while training single-leg stability.
Reps: 10–12 per side
🔹 DB Squat with Overhead Rotation
Lower-body strength meets upper-body mobility.
Great for quads, glutes, and improving thoracic rotation.
Reps: 8–10per side
🔹 Single-Arm DB Press
Unilateral pressing builds shoulder strength and exposes imbalances.
Stabilizers work overtime here.
Reps: 10–12
🔹 Renegade Row
Core, back, shoulders and anti-rotation strength all in one.
A top-tier functional strength movement.
Reps: 8-10 per side
This is a total-body circuit designed to strengthen you from every angle — not just build muscle, but improve how your body moves, balances, and responds.
Consistency > perfection.
Let’s keep growing. 💪🏽🔥
#fullbodycircuit #fullbody #fullbodyworkout #muscles #buildingmuscle #fitnessreels #fitfam #fyp #viral
