💪 Full-Body Circuit
Wednesday, April 22, 2026
Day B — Full-Body Circuit
🎉 New gear: BowFlex SelectTech 840 adjustable KB (up to 40 lbs) arrived. Current workout uses fixed weights — feel free to dial up on the KB moves.
Main Workout
| # | Exercise | Reps | Weight | Target Muscles | Form Video |
|---|---|---|---|---|---|
| 1 | KB Around the World | 20 (10/dir) | 25 lb KB → 35 lb |
Shoulders
Core
Forearms
|
▶ Video |
| 2 | DB Lateral Raises | 15 | 10 lb pair |
Lateral Deltoid
Upper Trapezius
|
▶ Video |
| 3 | KB Sumo Deadlift | 10 | 35 lb KB |
Glutes
Quadriceps
Hamstrings
Erector Spinae
|
adductors & hip rotators also active |
| 4 | DB Biceps Curls | 10 | 12 lb pair |
Biceps Brachii
Forearms
|
pain around elbows — drop weight if needed, check form with Christo |
| 5 | Push-ups | 15 | bodyweight |
Pectoralis Major
Anterior Deltoid
Triceps
|
full form — take breaks between sets as needed |
| 6 | DB Glute Bridge | 12 | 15 lb on hips → 20 lb |
Glutes
Hamstrings
Core
|
lie on floor, feet flat, press hips up. Slow & controlled. |
Structure: 3 rounds, 60-90s rest between rounds
Core Finisher
| # | Exercise | Reps/Time | Weight | Target Muscles | Form Video |
|---|---|---|---|---|---|
| 1 | Dead Bugs | 10/side | bodyweight |
Rectus Abdominis
Obliques
|
▶ Video |
| 2 | Russian Twists | 20 total (10/side) | 10 lb DB |
Obliques
Rectus Abdominis
|
▶ Video |
| 3 | Plank Hold | 30-45s | bodyweight |
Rectus Abdominis
Obliques
Erector Spinae
|
▶ Video |
Structure: 2 rounds, minimal rest between exercises. No rest between exercises — just move through them.
📚 Muscle Anatomy Reference (Gray's Anatomy)
Click muscle names below to locate on diagrams
Anterior (Front)
Source: Gray's Anatomy (1918), public domain. Labels: Deltoid, Pectoralis major, Biceps brachii, Rectus abdominis, Quadriceps, etc.
Posterior (Back)
Source: Gray's Anatomy (1918), public domain. Labels: Trapezius, Latissimus dorsi, Triceps, Erector spinae, Hamstrings, Gastrocnemius, etc.