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CIRCUIT-C: HIIT Total Body - Circuit Style! #SHREDCHALLENGE


Download the WORKOUT CALENDAR!


The secret to staying lean while bulking is easy, HARD CORE CIRCUITS! Push yourself to the max as you tackle these 5 exercises for a 45 second AMRAP each for 4 rounds! Just make sure you pace yourself so that you make it to the end of the routine!


This routine is designed to give anyone a great workout at HOMEOUTSIDE or at the GYM.


This Routine Requires:

  1. Dumbbell

  2. Bodyweight

List of Exercises:


Round 1 (45 sec. AMRAP per exercise)                Round 2 (45 sec. AMRAP per exercise)

1. Burpee – Plank To Knee Tuck                              1. Burpee – Plank To Knee Tuck

2. Dumbbell Row To Fly                                           2. Dumbbell Row To Fly

3. Groiner                                                                  3. Groiner

4. Dumbbell Low To High (Right)                             4. Dumbbell Low To High (Right)

5. Dumbbell Low To High (Left)                                5. Dumbbell Low To High (Left)

6. REST 45 sec.                                                         6. REST 45 sec.


Round 3 (45 sec. AMRAP per exercise)                Round 4 (45 sec. AMRAP per exercise)

1. Burpee – Plank To Knee Tuck                              1. Burpee – Plank To Knee Tuck

2. Dumbbell Row To Fly                                           2. Dumbbell Row To Fly

3. Groiner                                                                  3. Groiner

4. Dumbbell Low To High (Right)                             4. Dumbbell Low To High (Right)

5. Dumbbell Low To High (Left)                                5. Dumbbell Low To High (Left)

6. REST 45 sec.                                                         6. REST 45 sec.


IMPORTANT: Remember that your MEAL PLAN will determine 100% of your results! Be sure to check out the 8 minute demo for the MS Meal Plan.


Superhicks

   Don't get more creative. This one looked rather unintimidating and it about killed me. Thanks again Scott 

Scott_Herman

hahahaha, that is how I roll bro!!  Glad to see you still crushing it!

nitsoul

These are my final words after the routine: " it's been a long, amazing life, I love gains....." and I just died

Scott_Herman

hahaha.. ohhh noooooo @nitsoul!

ricrobinhoody

By just looking at these, it would really kill me bruh but i still wanna do this routine :)

Scott_Herman

Well it's not designed to be easy :-D The more you practice it, the better you will get..Got to push it to the limit!!!

Torsumkhan

Hey Scott. Great programme! Just one question. Why havent you included inclined chest exercises in Push A or Push B

Scott_Herman

Thanks @torsumkhan! and I didn't include Incline because you are targeting the entire chest with both chest exercises in the begining.  for push-pull-legs you don't focus on a bunch of movements for one muscle group or else the workout would tak too long... in the other program it is set up to be bodybuilding splits and has reverse bench press (hits upper chest better than incline) because it is a 4 day split.. not a three.  hope that makes sense!  Just a different program!

Also, Be sure to download our app if you have an ANDROID!  iPhone coming soon!
https://play.google.com/store/apps/details?id=app.android.muscularstrength

SSBailey

THIS

KILLED

ME

...

...

...

I love it!!

Scott_Herman

hahaha HEL YEAH!!!  Keep up the great work!

bcage106

@scottherman I'm looking to start this routine now. I was just curious as to where I could be able to find the calender for each of the three months. I'm having trouble finding it. 

Scott_Herman

No worries @bcage106! you can download the full workout calendar here to the left of the routines: http://muscularstrength.com/12-week-challenge-workouts

Jonesy657

I'm a little behind in the 12 week program so this is the first time trying this particular circuit. I started a week late and had to take another 5 days off due to some upper respiratory nastiness. 


All of the circuits I've done have been tough!! The pyramid HIIT was my favorite, until now...

I loved this one!! I'm a Spartan racer so I'm no stranger to burpees. But these, with a knee tuck, get old reeeeeaal quick LOL. The groiners made my shoulders burn and those flies with 25's were tough to maintain the whole 4 rounds. I think next time I'll add a bit more weight to the core twist low to high. 12's weren't cutting it, 15's or 20's next time!! I love the incorporation of weights to HIIT. I've heard from trusted sources and read that when add weight to cardio routines you get much more of a calorie burn. I definitely felt it today!


Thanks for another rockin HIIT routine Scott!! Keep em comin!!

Scott_Herman

haha awesome man!  yeah that knee tuck made it 10x harder right??? haha

Keep up the great work!

thomas0896

This is a really great circuit but i did not get some of the form down pat, so when i was done i practiced on the Dumbbell Low To High (Right and left)  but 30 minutes later i got it down pat. And sometimes when i did the Dumbbell Row To Fly  i forgot to pull my arm back sometimes when i did the row part i have no idea why. I will try to do it next time. It felt really great when i was finish the circuit

Scott_Herman

Just takes time @thomas0896.  Practice makes perfect!

thomas0896

@scott_herman I think i got the hang of it i will see today 

falconeyed

Finally,  I died during this circuit. First time, I thought I might actually stop a circuit.

Scott_Herman

haha really?  I am honored!

MidoSverige

Amazing one Scott. I'm lovin it 👌👍