- Holding a battle rope in each hand, start with your hands at your sides.
- Forcefully, push off the ground into a small jump and extend your legs to each side.
- At the same time, bring the ropes up above your head.
- Jump again, bringing your feet together, and moving your arms back down towards your hips.
- Repeat the movement, mimicking a traditional jumping jack.
Gym Full Body Power Circuit Muscle Workout
45 min
·
9 exercises
Full body gym power circuit — 45 minutes of muscle-building and fat-burning action! Follow the circuit closely, stick to rest periods, and use a light weight for all kettlebell exercises. Check the exercise instructions and push through every round.
30 seconds non stop! Nothing for a beast like you.
1:30 rest
Use a light weight and follow form perfectly!
1:30 rest
Side to side, non stop!
1:30 rest
Getting a little tired? Push through!
1:30 rest
20 reps per arm per set. Don\'t go heavy!
1:30 rest
Keep a steady wave going for 30 seconds!
1:30 rest
You\'ve almost made it!
1:30 rest
Watch that chin!
1:30 rest
Wave wave wave goodbye to that workout!
About this workout
Gym Full Body Power Circuit Muscle Workout is a free 45 min workout plan with 9 illustrated exercises for your abs, arms, back and legs. Follow the workout online, save it to your WorkoutLabs Fit account or download it as a printable PDF.
Tap any exercise in the workout to see the muscles worked, clear exercise illustrations and step-by-step instructions. Each workout includes sets, reps, rest times and notes so you can follow the plan without guessing.
Workout details
- Duration: 45 min
- Exercises: 9
- Training focus: Abs, arms, back and legs
- Equipment: Full gym
- Level: Intermediate
- Format: Interactive workout and printable PDF
For more ready-made training plans, try WorkoutLabs Fit. You can follow visual workouts, build your own routines, manage your training calendar and track your progress. Sign up today to claim your free week.
Questions about this workout
What equipment do I need for this workout?
You'll need full gym for this workout. Tap any exercise to see form instructions and possible substitutions if a piece of equipment isn't available.
How long does the Gym Full Body Power Circuit Muscle Workout take?
The full workout takes about 45 minutes, covering 9 exercises with prescribed sets, reps and rest periods. Using the built-in timers and auto-advance keeps you on pace from start to finish.
Is this workout suitable for my fitness level?
This is an intermediate workout, best suited to people with some training experience. Beginners can still follow it by reducing the weight, doing fewer sets or resting longer between sets – each exercise includes illustrated form instructions.
What muscles does this workout target?
This routine primarily works your abs, calves, shoulders, upper back & lower traps, glutes & hip flexors, quadriceps. Tap any exercise in the workout to see a muscle diagram showing exactly which primary and secondary muscles it activates.
How often should I do this workout?
For gain muscle, lose fat, aim to do this workout 2–3 times per week with at least one rest day between sessions. Progress by gradually adding weight or reps, and pair it with workouts for other muscle groups during the week.
Can I download or save this workout?
Yes – you can download this workout as a free printable PDF using the download button, or save it to a free WorkoutLabs Fit account to follow it on your phone, customize the exercises and track your progress.
Gym Full Body Power Circuit Muscle Workout
45 min
·
9 exercises
Full body gym power circuit — 45 minutes of muscle-building and fat-burning action! Follow the circuit closely, stick to rest periods, and use a light weight for all kettlebell exercises. Check the exercise instructions and push through every round.
Battle Rope Jumping Jacks
30 seconds non stop! Nothing for a beast like you.
Primary muscle group(s):
Abs, Calves, Shoulders, Upper Back & Lower Traps
Secondary:
Hamstrings, Quadriceps
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings, Shoulders
- Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
- Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
- As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
- As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
- Continue without pause for the desired amount of time or repetitions.
This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.
Primary muscle group(s):
Abs, Glutes & Hip Flexors
Secondary:
Chest, Shoulders
- Stand straight with your feet shoulder width apart and hands by your sides. This is the start position.
- In one smooth motion, squat down and place your hands palms down on the floor in front of your feet.
- Lean forward, so your weight is on your hands, at the same time jumping your legs out behind you until they are fully extended. Your body should form a straight line with your weight supported on your toes and the balls of your feet and your arms fully extended. (In a push up position)
- Jump your feet out by spreading your legs, so that they are wider than hip width apart, then immediately jump them back together.
- Complete 1 full push up.
- Jump your feet forward to just behind your hands.
- Use an explosive motion to push through your heels and return to the start postion.
- Repeat.
Two-Arm Kettlebell Squat Swings
Use a light weight and follow form perfectly!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps, Shoulders
Secondary:
Abs, Calves, Hamstrings, Lower Back
- Hold a kettlebell with both hands in an over hand grip.
- Stand straight, with your legs slightly wider than shoulder width apart.
- Lean forward at your waist slightly and bend your knees as if getting ready to squat.
- Keep your back arched and your head facing forward.
- Let your arms hang loosely.
- Swing the kettlebell back between your legs while exhaling.
- In an explosive movement, force the kettle forward and back up in front of you, either to eye level or above head height by thrusting forward with your hips and rotating your shoulders.
- Continue for the desired number of repetitions or time.
Battle Rope Snakes
Side to side, non stop!
Primary muscle group(s):
Abs, Biceps, Shoulders, Triceps
Secondary:
Calves, Hamstrings, Lower Back, Quadriceps, Upper Back & Lower Traps
- Take a battle rope in each hand, then bring your hands together. Keep the ropes around core height.
- Keep a slight bend in your knees and keep your core braced.
- In one motion, forcefully swing the ropes to the left while keeping your legs braced and knees slightly bent.
- Reverse the motion, bringing the ropes to the right.
- Continue swinging the ropes side to side while maintaining a tight and braced stance.
Battle Rope Double Slams
Getting a little tired? Push through!
Primary muscle group(s):
Abs, Shoulders, Upper Back & Lower Traps
Secondary:
Biceps, Calves, Glutes & Hip Flexors, Hamstrings, Quadriceps
- Holding a battle rope in each hand, slightly bend at the knees and maintain a tight core.
- In an explosive movement, bring the ropes upward to your shoulder level as you perform a small jump in the air.
- At the top of the movement, immediately come down into a squatting position and slam the ropes downward to the ground.
- Repeat the movement, ensuring you keep the ropes in the same pattern.
Primary muscle group(s):
Abs, Chest, Shoulders, Upper Back & Lower Traps
Secondary:
Biceps, Forearms, Triceps
- With slightly bent knees and a tight core, hold a medicine ball in front of you at hip-level.
- Begin by raising the medicine ball upward above your head with both hands.
- Keeping your elbows bent, forcefully throw the ball at the ground.
- Catch the ball as it bounces back up, and bring it back up above your head.
- Repeat this slam and catch movement.
Primary muscle group(s):
Abs, Glutes & Hip Flexors
Secondary:
Chest, Shoulders
- Stand straight with your feet shoulder width apart and hands by your sides. This is the start position.
- In one smooth motion, squat down and place your hands palms down on the floor in front of your feet.
- Lean forward, so your weight is on your hands, at the same time jumping your legs out behind you until they are fully extended. Your body should form a straight line with your weight supported on your toes and the balls of your feet and your arms fully extended. (In a push up position)
- Jump your feet out by spreading your legs, so that they are wider than hip width apart, then immediately jump them back together.
- Complete 1 full push up.
- Jump your feet forward to just behind your hands.
- Use an explosive motion to push through your heels and return to the start postion.
- Repeat.
One-Arm Kettlebell Rows
20 reps per arm per set. Don\'t go heavy!
Primary muscle group(s):
Lower Back, Upper Back & Lower Traps
Secondary:
Abs, Biceps
- Place a kettlebell in front of you
- Place your right leg forward and rest your left leg on the ball of your left foot.(Similar to a lunge stance)
- Bend your knees slightly as you bend over to get in the starting position.
- Keep your back straight.
- Rest your right hand on your right knee for stability.
- Grip the kettlebell with a neutral grip in your left hand.
- Pull the kettlebell up to your stomach, retracting your shoulder blade and flexing your elbow. Keep your back straight. Lower and repeat.
- Complete all the repetitions for one side before switching.
Primary muscle group(s):
Lower Back, Upper Back & Lower Traps
Secondary:
Abs, Biceps, Shoulders
- Place a dumbbell on each side of a flat bench.
- Place your right knee on the end of the bench.
- Bend your torso from the waist until your upper body is parallel to the floor, while placing your right hand on the bench in front of you for support.
- With your left hand, pick up the dumbbell with an overhand grip. The palm of your hand should be facing into you.
- Keep your lower back straight. This is the start position.
- Using your back muscles, pull the dumbbell straight up to the side of your chest, keeping your upper arm close to your side. Exhale as you do so.
- At the top of the movement, hold for a count of one and squeeze your back muscles.
- Return to the start position inhaling as you do so. Repeat.
- Complete all repetitions for one side before switching sides.
This exercise can be performed using a cable station, with a stirrup handle attached to either the high or low pulley.
Primary muscle group(s):
Middle Back / Lats
Secondary:
Abs, Biceps
- Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
- Bend slightly at the knees and forward at the hips. Maintain a braced core and flat back throughout.
- Leading with your elbows, pull the handles of the resistance band back, bringing your shoulder blades closer together. Hold this contraction and slowly release to the starting position.
Battle Rope Double Waves
Keep a steady wave going for 30 seconds!
Primary muscle group(s):
Abs, Shoulders, Upper Back & Lower Traps
Secondary:
Calves, Hamstrings, Quadriceps
- Holding a battle rope in each hand, slightly bend at the knees and maintain a tight core.
- Synchronize the ropes to follow an up and down pattern.
- Bring the ropes upward together to your shoulder level then downward to hip level and immediately back up.
- Repeat the movement, ensuring you keep the ropes together.
- Do not lock out your elbows at any point during the exercise.
Primary muscle group(s):
Abs, Chest, Shoulders, Upper Back & Lower Traps
Secondary:
Biceps, Forearms, Triceps
- With slightly bent knees and a tight core, hold a medicine ball in front of you at hip-level.
- Begin by raising the medicine ball upward above your head with both hands.
- Keeping your elbows bent, forcefully throw the ball at the ground.
- Catch the ball as it bounces back up, and bring it back up above your head.
- Repeat this slam and catch movement.
Primary muscle group(s):
Abs, Glutes & Hip Flexors
Secondary:
Chest, Shoulders
- Stand straight with your feet shoulder width apart and hands by your sides. This is the start position.
- In one smooth motion, squat down and place your hands palms down on the floor in front of your feet.
- Lean forward, so your weight is on your hands, at the same time jumping your legs out behind you until they are fully extended. Your body should form a straight line with your weight supported on your toes and the balls of your feet and your arms fully extended. (In a push up position)
- Jump your feet out by spreading your legs, so that they are wider than hip width apart, then immediately jump them back together.
- Complete 1 full push up.
- Jump your feet forward to just behind your hands.
- Use an explosive motion to push through your heels and return to the start postion.
- Repeat.
Battle Rope Bilateral Waves
You\'ve almost made it!
Primary muscle group(s):
Abs, Shoulders, Upper Back & Lower Traps
Secondary:
Biceps, Forearms, Quadriceps
- Holding a battle rope in each hand, slightly bend at the knees and maintain a tight core.
- With your hands at core level, begin the movement by alternating and bringing each rope up by lifting your arms
- Find a rhythm as you bring each rope up and then back down again in a hammering motion.
Upright Kettlebell Front Rows
Watch that chin!
Primary muscle group(s):
Shoulders, Upper Back & Lower Traps
Secondary:
Abs
- Stand tall with a braced core, holding a kettlebell. Position your hands on the outside of the handle (not the top).
- Focusing the tension in your shoulders and traps, pull the kettlebell up and towards your face.
- Pause once your elbows are above parallel with the ground. Slowly return to the starting position and repeat.
Primary muscle group(s):
Shoulders
Secondary:
Abs, Neck & Upper Traps
- Stand with your back straight, holding a barbell with an overhand grip slightly less than shoulder width apart.
- The bar should be level with the tops of your thighs.
- Keep your arms extended with a slight bend at the elbows. This is the start position.
- Exhale and using the sides of your shoulders lift the bar.
- As you do so, raise your elbows up and out to the side.
- Keep the bar close to your body as you raise it.
- Continue lifting the bar until it is just below your chin. Pause for a count of one.
- Return to the start position in a single smooth movement. Inhale as you do so.
- Repeat.
This exercise can be performed using a straight bar attached to a low pulley or using dumbbells.
Primary muscle group(s):
Shoulders
Secondary:
Abs, Biceps, Forearms, Upper Back & Lower Traps
- Holding a dumbbell in each hand,stand with your feet shoulder width apart.
- The dumbbells should be resting on your thighs with your palms facing in.
- Lift the dumbbells straight up in single smooth movement until they are just below your chin making sure to keep your shoulders back and your elbows out.
- At the top of the movement, flex or squeeze your biceps and forearms. Hold for a count of one.
- Return to the starting position slowly to keep tension on the muscles.
- Repeat.
This exercise can be performed using a barbell,EZ bar or a cable station with a straight bar or EZ bar attachment.
Primary muscle group(s):
Shoulders
Secondary:
Abs, Upper Back & Lower Traps
- Attach a straight bar to the low pulley on the cable station.
- Stand facing the station with your feet shoulder width apart either side of the pulley.
- Grip the bar with an overhand grip, with your hands shoulder width apart and arms fully extended.
- Keep your shoulders back.
- Raise the bar straight up in one smooth movement, until it is just below your chin.
- Hold for a count of one while squeezing your biceps and forearms.
- Slowly lower to the start position and repeat.
Battle Rope Squatting Alternating Waves
Wave wave wave goodbye to that workout!
Primary muscle group(s):
Abs, Quadriceps, Shoulders
Secondary:
Biceps, Glutes & Hip Flexors, Hamstrings, Upper Back & Lower Traps
- Holding a battle rope in each hand, bend at the knees and drive the hips back while you maintain a tight core.
- From this squat position, bring the left rope up as you move the right rope down.
- Immediately, bring the right rope up and move the left rope down.
- Keep repeating this alternating motion while remaining in the squat position.
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings, Quadriceps
Secondary:
Abs, Calves, Lower Back
- Stand tall while holding a pair of dumbbells at your sides with an overhand grip. Your feet should be at shoulder-width. Tighten your core and carefully step forward with your left leg.
- Bend the left knee forward while dropping the right knee towards the ground. Once your left thigh is parallel with the ground, pause and contract the hamstrings.
- Keep your upper arms at your sides as you curl the dumbbell up and towards your shoulder, and rotate them into a hammer position. Slowly lower the dumbbells then kick off the floor with your left foot to return to the starting position. Repeat on the right side. Continue alternating.
Workout done!
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of 9
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