Whether you have full or limited equipment, this full-body circuit offers a time-efficient workout. It’s ideal for getting more done with minimal gear or navigating a crowded gym without waiting on machines.

This intermediate-level workout can be done as a full-body circuit or split into upper- and lower-body days based on your preferences or ability.

• Option 1: Follow the full-body routine as written, combining upper-body push/pull movements with legs, core, and cardio for a comprehensive session.
• Option 2: Divide the workout into two days—upper body on one, lower body on the other. This allows for shorter sessions or the opportunity to lift heavier with longer rest periods.

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The Warm-Up

Begin with a 5-minute jog, walk, or bike ride to raise your body temperature and prepare your body for movement. Then continue with the warm-up circuit below, designed to activate the muscles used in the workout. This dynamic warm-up typically takes 10–15 minutes.

Repeat the circuit 3 times.

• Push-ups 5
• Squats 5
• Pull-ups 1-2 (or rows 5/arm)
• Plank for 20 seconds
• Jog, bike or row for one minute

Lightweight Shoulder: This classic prehab circuit has been a staple in our upper-body routines for more than 25 years. Using dumbbells no heavier than 5 pounds, it includes six exercises for 10 reps each. The nonstop sequence takes just 2–3 minutes to complete.

The Workout Section

The workout includes three sections: an upper-body push-pull circuit, a leg and core circuit, and a full-body movement paired with a static hold, each performed for three sets. You can add an optional 5-minute cardio recovery between sections for active rest.

Repeat three times.

• Dumbbell bench press 10 (or push-ups)
• Dumbbell rows 10/arm (or pull-ups or pulldowns)

Repeat three times.

• Dumbbell farmer’s walks for 50 meters (one-handed farmer’s walk for max core engagement)
• Dumbbell squats 10
• Dumbbell hip raises 10

Repeat three times.

• Dumbbell squats, biceps curls, military presses 10*
• Plank pose for one minute

* This final section combines three movements into one fluid exercise. Holding dumbbells, perform a squat, then rise into a biceps curl followed by an overhead press. Reverse the sequence as you return to the starting position. Aim to blend the movements into a single, continuous flow. Finish with a one-minute plank for core activation and recovery.

Cardio and Cooldown Section

Cardio of choice: 20 minutes (easy, intervals, or hard): Use this section as a cooldown, alternate one minute fast/one minute slow, or push for maximum distance in 20 minutes.

Afterward, spend 10 minutes cooling down at an easy, conversational pace, followed by stretching or self-massage as needed.

Cooldown cardio/mobility:

• Walk, bike or row for five minutes
• Stretch or foam roll for five minutes

This workout takes approximately 40–60 minutes to complete, depending on how you structure it based on your fitness level, available equipment, and whether you include the full cardio and cooldown sections. If you want more workout ideas, check out the Military.com Fitness Section.

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