Conditioning
Circuit Training
Six stations, minimal rest, round and round. The most work you can fit in half an hour.
- 36Distinct sessions
- 4Week block
- 3Days a week
- 3Levels
Circuit Training movements, animated
The library, playing. These are the app’s own animations - the same ones that play on the screen you log the set on - a few panels at a time, one re-flipping at a time. Every movement these sessions call on is named underneath, whether or not it is on screen right now.
All 271 movements in these sessions
- 45 Degree Leg Press Narrow Stance
- 45 Degree Leg Press Shoulder Width Stance
- 90 to 90 Stretch
- Ab Crunch Machine
- Ab Wheels Rollout
- Abdominal Stretch
- Adductor Dynamic Stretch
- Air Bike Crunch
- Air Swing Running
- Air Swing Side to Side Swing
- Air Swing Walking
- All Fours Quad Stretch
- Alternating Dumbbell Lunges
- Ankle Circles
- Arm Circle
- Arm Circles
- Arm Circles Backward
- Arm Crossover
- Arm Crossover Chest Out
- Arm Swing Side to Side
- Armless Prayer Stretch
- Arms Behind Back Shoulder Flexor Stretch
- Assisted Sit Ups
- Assisted Sit-Up
- Assisted Weighted Push Up
- Back and Shoulder Stretch
- Back Forward Leg Swings
- Back Pec Stretch
- Back Slaps Wrap Around Stretch
- Back Stretch Standing with Bench
- Back Supported Hanging Knee Raises
- Backward Abdominal Stretch
- Balance Board Lateral Squat
- Ball Headlock Squat
- Band Bent-Over Row
- Band Close Grip Row
- Band Cross Body One Arm Chest Press
- Band Incline Row
- Band Lying Reverse Grip Row
- Band Squat Row
- Barbell Jm Bench Press
- Barbell Seated Twist on Exercise Ball
- Barbell Side Bends
- Barbell Single Leg Deadlift
- Behind Head Chest Stretch
- Bent Arm Chest Stretch
- Bent Leg Side Kick (Kneeling)
- Bicycling - Stationary
- Bodyweight Full Squat with Overhead Front Raise
- Bodyweight Full Squat with Overhead Front Raises
- Bodyweight Kneeling Sissy Squat
- Bodyweight Standing Back Stretch
- Bridge (Beginner)
- Bridge (Intermediate)
- Butterfly Yoga Pose
- Calf Raise on Hack Squat Machine
- Calf Raises On Leg Press
- Calf Stretch Foot on Wall
- Calf Stretch from Wall to Floor
- Calf Stretch on Stairs
- Captains Chair Leg Raise
- Captains Chair Straight Leg Raise
- Cat Pose
- Chair Bulgarian Split Squats Bodyweight Left
- Chair Bulgarian Split Squats Bodyweight Right
- Chair Leg Extended Stretch
- Chest Out Hands Behind (Hold)
- Chest Press Machine
- Chest Stretch Against A Wall
- Chest Supported Dumbbell Rows
- Childs Pose (Beginner)
- Cobra Full Push Up
- Cobra Pose
- Cobra Push Up
- Cobra Side Ab Stretch
- Core Stretch
- Corner Wall Chest Stretch
- Crescent Moon Pose Quad Stretch
- Crescent Moon Pose Quad Stretch with Block
- Cross Body Elbow Pull Shoulder Stretch
- Crouching Heel Back Calf Stretch
- Decline Kneeling Push Up
- Decline Kneeling Push Up on Box
- Dumbbell Alternating Pendlay Row
- Dumbbell Bent Over Rows Neutral Grip
- Dumbbell Bent-Over Reverse Row
- Dumbbell Bulgarian Box Split Squat
- Dumbbell Crunch Hold with Legs Off
- Dumbbell Curl Press Extend
- Dumbbell Decline Sit-Up
- Dumbbell Goblet Reverse Lunge
- Dumbbell Half Kneeling Military Press
- Dumbbell Half Kneeling Wood Chopper
- Dumbbell Knee Lawnmower Row
- Dumbbell Kneeling Arnold Press
- Dumbbell Kneeling Wood Chopper
- Dumbbell Lunge to Overhead Press
- Dumbbell One Arm Row (Rack Support)
- Dumbbell One Arm Wide Grip Bench Press
- Dumbbell Overhead Sit-Up
- Dumbbell Press Squat
- Dumbbell Pullover Hip Extension on Exercise Ball
- Dumbbell Renegade Rows
- Dumbbell Seated on Exercise Ball Shoulder Press
- Dumbbell Side Bends
- Dumbbell Single Arm Starfish Crunch
- Dumbbell Single Leg Single Arm Deadlift
- Dumbbell Single Leg Squat with Support (Pistol)
- Dumbbell Starfish Crunch Alternating
- Dumbbell Straight Arm Crunch
- Dumbbell Sumo Squat Off Benches
- Dumbbell Supported Sissy Squat
- Dumbbell V-Up
- Dumbbells Plank to Alternating Row
- Dumbbells Single Arm Row
- Dumbell Burpee
- Dynamic Leg Swing
- Eagle Arms Chin Into Chest
- Easy Pose
- Elliptical (Cross Trainer)
- Exercise Ball Body Saw
- Exercise Ball Seated Hamstring Stretch
- Exercise Ball Seated Quad Stretch
- Exercise Ball Wall Squat
- Foam Roll Calf
- Foam Roll Quadriceps
- Foam Roll Upper Back
- Foam Roller Lateral Quads
- Front Leg Swings
- Hack Squat Machine
- Hack Squat Shoulder Width Stance
- Hammer Strength Plate-Loaded Combination Iso-Lateral Chest - Chest Press (Single Arm)
- Hamstring Lying Curl Up Stretch
- Hip and Quad Stretch
- Hold the World Med Ball
- Horizontal Leg Press Calf Raise
- Horizontal Leg Press Calf Raise Single Leg
- Inverted Row with Straps
- Iso Lateral Shoulder Press Alternate Arms
- Iso Lateral Shoulder Press Both Arm
- Iso Lateral Shoulder Press Single Arm
- Jump Rope Row
- Kettlebell Gorilla Row
- Kettlebell Single Leg Romanian Deadlifts
- Kettlebell Situp Press
- Kettlebell Staggered Deadlift
- Knee Circles
- Kneeling Hip Flexor Stretch
- Kneeling Single Arm High Cable Rows
- Landmine Alternating Lunge and Twist
- Landmine Hollow Hold
- Landmine Lunge to Overhead Press
- Landmine Rotational Lift to Press
- Lateral Box Jump
- Lats Stretch Elbow on Wall
- Lawnmower Row
- Leg Press
- Leg Press Machine Normal Stance
- Leg Press Wide High Stance Behind View
- Leverage Shoulder Press
- Lunging Straight Leg Calf Stretch
- Lying (Prone) Abdominal Stretch
- Lying Hamstring Stretch
- Lying Knee Roll-Over Stretch
- Lying Quad Stretch
- Lying Side Leg Raises
- Lying Single Leg Extended on Wall Hamstrings Stretch
- Machine Bench Press
- Machine Chest Press Decline
- Med Ball Front Squat Raise
- Med Ball Half Kneeling Wood Choppers
- Med Ball Side Wall Slams
- Middle Back Stretch
- Narrow Grip Barbell Bench Press
- Narrow Grip Bench Press
- Narrow Stance Leg Press
- Neutral Grip Dumbbell Chest Press
- On Your Side Quad Stretch
- Over Head Weight Sit Up
- Over Weight Ab Crunch
- Overhead Lat Stretch
- Parallel Arm Shoulder Stretch
- Pelvic Tilt Into Bridge
- Plate Alternating Deadstop Row
- Plate Deadlift
- Plate Deficit Lunge
- Plate Deficit Pushup
- Plate Good Morning
- Plate Hollow Hold
- Plate Overhead Walking Lunge
- Plate Side Bends
- Plate Single Leg Deadlift
- Plate Single Leg Pinch Grip Deadlift
- Plate Squat Hold Biceps Curl
- Prone Bench Row Dumbbells Supinated Grip
- Prone Hip Circles
- Rebounder Knee Pushes
- Resistance Band - Cable Row
- Resistance Band Calf Press Sitting on Chair
- Resistance Band Side Plank Glute Raise
- Reverse Ab Wheel Rollout
- Reverse Shoulder Stretch
- Reverse Triceps Bench Press
- Revolved Side Angle Pose with Prayer Hands Beginner
- Rising Stomach Stretch
- Rowing - Stationary
- Runner's Stretch
- Running - Treadmill
- Scapular Retraction
- Seated Barbell Twists
- Seated Calf Raises Dumbbell on Knee
- Seated Floor Hamstring Stretch
- Seated Flutter Kicks
- Seated Normal Grip Row Machine
- Seated Resistance Band - Cable Rows
- Seated Row Machine (Neutral Grip)
- Seated Row Machine (Overhand Grip)
- Seated Single Leg Toe Touch Hamstring Stretch
- Seated Toe Touch Hamstrings Stretch
- Shoulder Circles
- Side Lying Floor Stretch
- Single Arm Rows
- Single Arm Seated Dumbbell Shoulder Press
- Single Arm Seated Dumbbell Shoulder Press Neutral Grip
- Single Arm Standing Dumbbell Shoulder Press
- Single Leg 45 Degree Leg Press
- Single Leg Calf Raise Leg Press Machine
- Single Leg Dumbbell Deadlifts
- Single Leg Kettlebell Deadlifts
- Single Leg Romanian Deadlift
- Single Leg Romanian Deadlift Dumbbell
- Sissy Squat Bodyweight
- Sitting Leg Resting Glute Stretch
- Sitting Row (Cable Row)
- Sitting Single Legged Hamstring Stretch
- Skipping
- Sled Row
- Smith Machine Bench Press
- Smith Machine Bulgarian Split Squat
- Smith Machine Decline Bench Press
- Smith Machine Incline Bench Press
- Smith Machine Narrow Stance Heels Elevated Squats
- Standing Barbell Twist|seated-barbell-twist
- Standing Dumbbell Alternate Shoulder Press
- Standing Hamstring Stretch
- Standing Lateral Stretch
- Standing One Arm Chest Stretch
- Standing Palm-In One-Arm Dumbbell Press
- Standing Quad Stretch
- Standing Quadriceps Stretch Side Angle
- Standing Single Arm Neutral Grip Dumbbell Shoulder Press
- Standing Tricep Stretch
- Standing Upper Back Stretch
- Static Dumbbell Lunges
- Stiff Leg Dumbbell Deadlifts
- Sumo Squat in Between Legs Resistance Band
- Sumo Squat Over Shoulder Resistance Band
- Suspension Trainer with Grips Bent Knee Inverted Row
- Suspension Trainer with Grips High Row
- Suspension Trainer with Grips Inverted Row
- Suspension Trainer with Grips Inverted Row Arm Twist
- Suspension Trainer with Grips Inverted Row on Floor
- Suspension Trainer with Grips Knee Tuck Row
- Suspension Trainer with Grips Wide Grip Inverted Row on Floor
- The Wall Ball
- TRX Pistol Squats
- Tyre - Press Up Plank
- Tyre - Squat Jumps
- Upward Stretch
- Weighted Standing Shoulder Press with Plate
- Wide Stance Dumbbell Romanian Deadlifts
Circuit Training workout groups
Choose a group to see its exact workouts, primary muscle evidence and verified movement examples.
01 Circuit36 sessions · 216 main slots View group
- Hamstrings: 36 main slots
- Quadriceps: 32 main slots
- Middle Back: 30 main slots
- Abdominals: 28 main slots
- Full Body: 19 main slots
- Shoulders: 14 main slots
- Chest: 13 main slots
- Calves: 12 main slots
- Triceps: 9 main slots
- Obliques: 8 main slots
- Lats: 6 main slots
- Glutes: 4 main slots
- Adductors: 3 main slots
- Abductors: 2 main slots
WORKOUT ANIMATIONAir Swing Running
- Air Swing Running
- Balance Board Lateral Squat
- Band Squat Row
- Bodyweight Full Squat with Overhead Front Raises
- Dumbbell Curl Press Extend
36 workouts
- Circuit Training — Week 1 Day 1 (Advanced)
- Circuit Training — Week 1 Day 1 (Beginner)
- Circuit Training — Week 1 Day 1 (Intermediate)
- Circuit Training — Week 1 Day 2 (Advanced)
- Circuit Training — Week 1 Day 2 (Beginner)
- Circuit Training — Week 1 Day 2 (Intermediate)
- Circuit Training — Week 1 Day 3 (Advanced)
- Circuit Training — Week 1 Day 3 (Beginner)
- Circuit Training — Week 1 Day 3 (Intermediate)
- Circuit Training — Week 2 Day 1 (Advanced)
- Circuit Training — Week 2 Day 1 (Beginner)
- Circuit Training — Week 2 Day 1 (Intermediate)
- Circuit Training — Week 2 Day 2 (Advanced)
- Circuit Training — Week 2 Day 2 (Beginner)
- Circuit Training — Week 2 Day 2 (Intermediate)
- Circuit Training — Week 2 Day 3 (Advanced)
- Circuit Training — Week 2 Day 3 (Beginner)
- Circuit Training — Week 2 Day 3 (Intermediate)
- Circuit Training — Week 3 Day 1 (Advanced)
- Circuit Training — Week 3 Day 1 (Beginner)
- Circuit Training — Week 3 Day 1 (Intermediate)
- Circuit Training — Week 3 Day 2 (Advanced)
- Circuit Training — Week 3 Day 2 (Beginner)
- Circuit Training — Week 3 Day 2 (Intermediate)
- Circuit Training — Week 3 Day 3 (Advanced)
- Circuit Training — Week 3 Day 3 (Beginner)
- Circuit Training — Week 3 Day 3 (Intermediate)
- Circuit Training — Week 4 Day 1 (Advanced)
- Circuit Training — Week 4 Day 1 (Beginner)
- Circuit Training — Week 4 Day 1 (Intermediate)
- Circuit Training — Week 4 Day 2 (Advanced)
- Circuit Training — Week 4 Day 2 (Beginner)
- Circuit Training — Week 4 Day 2 (Intermediate)
- Circuit Training — Week 4 Day 3 (Advanced)
- Circuit Training — Week 4 Day 3 (Beginner)
- Circuit Training — Week 4 Day 3 (Intermediate)
What is in the block
Every session in Circuit Training, named, with how big each one is. The sets, reps and the order they go in are in the app — that is the part you are paying a coach for.
Beginner12 sessions · 4 weeks
- Week 1 · Day 16 exercises · 25 sets
- Week 1 · Day 26 exercises · 25 sets
- Week 1 · Day 36 exercises · 25 sets
- Week 2 · Day 16 exercises · 25 sets
- Week 2 · Day 26 exercises · 25 sets
- Week 2 · Day 36 exercises · 25 sets
- Week 3 · Day 16 exercises · 25 sets
- Week 3 · Day 26 exercises · 25 sets
- Week 3 · Day 36 exercises · 25 sets
- Week 4 · Day 16 exercises · 25 sets
- Week 4 · Day 26 exercises · 25 sets
- Week 4 · Day 36 exercises · 25 sets
Intermediate12 sessions · 4 weeks
- Week 1 · Day 16 exercises · 25 sets
- Week 1 · Day 26 exercises · 25 sets
- Week 1 · Day 36 exercises · 25 sets
- Week 2 · Day 16 exercises · 25 sets
- Week 2 · Day 26 exercises · 25 sets
- Week 2 · Day 36 exercises · 25 sets
- Week 3 · Day 16 exercises · 25 sets
- Week 3 · Day 26 exercises · 25 sets
- Week 3 · Day 36 exercises · 25 sets
- Week 4 · Day 16 exercises · 25 sets
- Week 4 · Day 26 exercises · 25 sets
- Week 4 · Day 36 exercises · 25 sets
Advanced12 sessions · 4 weeks
- Week 1 · Day 16 exercises · 25 sets
- Week 1 · Day 26 exercises · 25 sets
- Week 1 · Day 36 exercises · 25 sets
- Week 2 · Day 16 exercises · 25 sets
- Week 2 · Day 26 exercises · 25 sets
- Week 2 · Day 36 exercises · 25 sets
- Week 3 · Day 16 exercises · 25 sets
- Week 3 · Day 26 exercises · 25 sets
- Week 3 · Day 36 exercises · 25 sets
- Week 4 · Day 16 exercises · 25 sets
- Week 4 · Day 26 exercises · 25 sets
- Week 4 · Day 36 exercises · 25 sets
What this block is
Circuit Training runs as a 4-week block, 3 days a week, and there are 36 distinct sessions in it. No two share an exercise sequence and no two share a title, so a block gives you a different session every time you train it. The progression comes from load, volume and density — not from handing you the same workout again under a new name.
It is written at beginner, intermediate and advanced, so it is picked to match where you actually are rather than where a programme assumes you are.
It carries the Fat Loss nutrition template, so the way you eat matches the block you are in. A strength phase and a fat-loss phase are not fed the same way.
Every exercise in it has its own animation of the movement inside the app. No stick figures, and no written description standing in for a demonstration.
How you actually get it
Read every session on this page first — that is what it is here for. When you want it as your plan, Pete sets the loads, fits it round the days you can actually train and the kit you have, and signs it off before it reaches your app. Six questions is all it takes, and if your training changes you go back and take a different route.
Browse the whole library
Every session here is animated. Open the library browser and drill straight down to a week, a day and the actual movements — the same animations that play inside the app, running in the page.
The rest of the Conditioning tier
The engine work. Short, hard and programmed properly instead of forty aimless minutes.
Browse another tier
Want circuit training built into a plan?
You have just read the sessions. If you want them as your own block — loads set, fitted round the days you can train and the kit you have — tell Pete and he tailors it and signs it off.
Build my planThe 36 sessions on this page are counted from the live library, excluding anything retired. Back to the Conditioning tier · the whole library.