Push, Pull, Full, Leg, Core, Cardio – Circuit Development

Creating a full-body circuit workout requires some consideration to the types of movements and energy systems we engage in order to affect the entire body.

You can create the circuit with calisthenics, weights, a healthy mix of both and some form of cardio, as well as suspension training (TRX). The choreography option of these circuits is limitless and can be a perfect mix of exercises you enjoy as well as some that test personal weaknesses.

Here is a sample with several options of a way to arrange the movements into groups of upper-body push, upper-body pull, legs, full-body movements, core/grip exercises and various cardio activities (easy, sprints, intervals, running, non-impact options).

Calisthenics/Weights/Cardio Mix of Exercises Warmup

Warm up with push-up/squats-run pyramid: We do this on an athletic field, basketball court, tennis court or even a driveway.

Run 25-50 meters -- one push-up, one squat

Run 25-50 meters -- two push-ups, two squats, up to 10/10, then 

Repeat 3-5 times

Jumping jacks 10 or jump rope 20 jumps

Squats 10

​Push-ups 5-10

The above warmup will get the blood flowing to the upper and lower body while doing short stints of running or jumping to get the heart rate/breathing rate even more. Add in some dynamic stretches for the 25- to 50-meter sections and further prepare your body for the following circuits.

Weights: Push, Pull, Leg, Full, Core, Cardio

Repeat 3-4 times

Bench press 10 (or dumbbell military press)

Pulldowns 10 (or dumbbell rows)

Leg press 10 (or dumbbell squats)

MJDB#2 --10 (or thrusters -- squat/overhead press mixed movement)

TRX plank pose 1 minute (or weight-vest plank pose)

Fast cardio 5 minutes -- Tabata intervals (20-second sprint/10 seconds easy) to work heart rate and challenge the fast-paced energy system.

Calisthenics: Push, Pull, Leg, Full, Core, Cardio

Repeat 3-4 times

Push-ups or dips 10-20

Pull-ups or assisted pull-ups max reps

Squats 20 or lunges 10/leg

Burpees -- 10-20

Knee-ups, sit-ups or crunches 1 minute (especially if practicing for fitness tests with these exercises)

Steady Cardio 5 minutes -- Work on run pace for timed runs

If you have aches and pains, consider the lightweight shoulder workout to count as your upper-body push that will work the entire shoulder gently. If you have healthy shoulders, end the workout with a light set of the circuit with five-pound dumbbells (really).

Cooldown with easy and deep breathing cardio options.

Cooldown 10- to 15-minute cardio of your choice -- easy pace.

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you’re looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

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