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Power Up & Sculpt: Total Body Circuit Workout

Writer's picture: Fit FocusFit Focus

Updated: Oct 16, 2024

 

The Power Up & Sculpt total body workout is designed to boost your strength, tone your muscles, and build endurance. This workout consists of three circuits, each targeting different muscle groups while also engaging your core. As you work through these circuits, you’ll challenge both your upper and lower body, making this a complete workout experience. With options to scale the workout depending on your fitness level, you can continually push yourself to improve.



Power Up & Sculpt Workout:


Circuit 1: Upper Body Burn


1. Push-Ups – 20 reps

  • Targets: Chest, shoulders, triceps, core

  • How To Do It:

    • Start in a high plank position with hands slightly wider than shoulder-width apart.

    • Lower your body towards the floor by bending your elbows, keeping your body in a straight line.

    • Push through your palms to return to the starting position.

  • Benefits: Strengthens the upper body while engaging the core for stability, helping to build muscle and endurance in the chest, shoulders, and arms.

2. Reverse Lunges – 20 reps

  • Targets: Glutes, quads, hamstrings, calves

  • How To Do It:

    • Stand tall with feet hip-width apart. Step back with your right foot and lower your body into a lunge, ensuring your front knee stays over your ankle.

    • Push off your back foot to return to the starting position and repeat on the other leg.

  • Benefits: Builds lower body strength, especially in the glutes and quads, while improving balance and stability.

3. Tricep Dips – 20 reps

  • Targets: Triceps, shoulders

  • How To Do It:

    • Sit on the edge of a bench or chair with your hands gripping the edge.

    • Slide your hips off the bench and lower your body by bending your elbows.

    • Press back up to straighten your arms.

  • Benefits: Isolates and strengthens the triceps, helping to tone and define the back of the arms.


Circuit 2: Lower Body Sculpt


1. Sumo Squats – 20 reps

  • Targets: Glutes, inner thighs, quads

  • How To Do It:

    • Stand with feet wider than shoulder-width apart, toes pointing outward.

    • Lower into a squat by bending your knees and pushing your hips back.

    • Drive through your heels to return to standing.

  • Benefits: Targets the inner thighs and glutes, improving lower body strength and hip mobility.

2. Side Lunges – 20 reps

  • Targets: Quads, hamstrings, glutes, inner thighs

  • How To Do It:

    • Stand tall and step your right foot out to the side, lowering into a lunge by bending your right knee.

    • Push through your right heel to return to the starting position and repeat on the other side.

  • Benefits: Strengthens the legs from a lateral angle, improving flexibility, balance, and lower body power.

3. Glute Bridge – 20 reps

  • Targets: Glutes, hamstrings, lower back

  • How To Do It:

    • Lie on your back with knees bent and feet flat on the floor, hip-width apart.

    • Press through your heels to lift your hips, squeezing your glutes at the top.

    • Lower back down and repeat.

  • Benefits: Activates and strengthens the glutes and hamstrings, while also promoting lower back stability and core engagement.


Circuit 3: Leg & Core Endurance


1. Calf Raises – 20 reps

  • Targets: Calves

  • How To Do It:

    • Stand with feet hip-width apart. Slowly lift your heels off the ground, coming onto the balls of your feet.

    • Hold for a second at the top, then lower back down.

  • Benefits: Strengthens the calf muscles, improving balance, lower body endurance, and stability.

2. Step-Ups – 20 reps

  • Targets: Glutes, quads, hamstrings

  • How To Do It:

    • Stand in front of a bench or step. Step up with your right foot, then bring your left foot up to meet it.

    • Step back down and repeat, alternating your starting foot each time.

  • Benefits: Builds power and endurance in the lower body, while also engaging the core for stability and balance.

3. Wall Sit – 30 seconds

  • Targets: Quads, hamstrings, glutes

  • How To Do It:

    • Stand with your back against a wall and slide down into a squat position, with knees bent at a 90-degree angle.

    • Hold the position while keeping your core engaged and back flat against the wall.

  • Benefits: Isometrically works the quads and glutes, building endurance and strength in the lower body.


Customize Your Routine

To make this workout fit your fitness level, choose the appropriate number of sets:

  • Level I: 3 sets

  • Level II: 4 sets

  • Level III: 5 sets

Make sure to rest up to one minute between circuits if needed, but aim to keep the intensity high by minimizing rest when possible. For an added challenge, increase the number of reps or reduce the rest time.


Why This Workout Works

The Power Up & Sculpt workout is a combination of functional, bodyweight exercises that target multiple muscle groups. By working through circuits, you keep your heart rate elevated, which not only helps you burn calories but also builds muscular endurance. The diversity of the exercises ensures that you’re toning and strengthening your entire body, while also improving balance, coordination, and stability. It's a perfect workout for those looking to sculpt and tone without the need for any equipment.


Conclusion

Incorporating circuit-based training like this into your routine is an effective way to stay fit and challenge yourself. Whether you're a beginner or advanced, this workout allows you to scale up or down based on your fitness level. With consistent practice, you’ll see improvements in strength, endurance, and muscle definition. Power up, stay committed, and watch your body transform!



 

FitFocus

Your Partner in Transformation—Motivating You to Push Harder, Fuel Smarter, and Live Healthier!

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