How to Customize a Full-Body Workout Circuit for Beginner Fitness Levels

If you are relatively new to fitness training and looking to work a full-body day into your week, consider the Push-Pull-Leg routine below. This series of circuits can be done in its entirety, or you can pick a section you prefer to do, depending on your abilities and equipment.

Warm up for 5-10 minutes of your choice (jog, bike, elliptical, row, etc.). Always get the body warm with a moderately easy cardio routine. This is an excellent way to get your body ready for the progressively difficult workout sections below:

Push/Pull/Leg -- This type of split routine can be done multiple ways and even spread about the week a few ways. This is a full-body day designed to be accomplished a few times a week, with cardio only or stretching days between a Monday-Wednesday-Friday option.

Push-Pull/Leg -- This option mixes the push-pull of the upper body and separates the leg workout to a different day. For instance, you would do the upper-body, push-pull movements on Monday and the leg section on Tuesday. You could take a day off or use Wednesday as an easy cardio/stretching day and repeat the upper- and lower-body split on Thursday and Friday of the same week.

Push-Pull-Leg -- This three-day option only focuses on pushing events on Monday, pulling events on Tuesday and leg exercises on Wednesday. You can repeat this cycle for another three days in your seven-day week as a more intermediate-level option.

This first section is a calisthenics version of the Push-Pull-Leg (and core added) into a three-set circuit. Rest as needed between exercises or add in a few minutes of easy cardio to keep moving during your resistance training rest. Consider an active rest to get more out of your workouts in a limited time.

Repeat three times.

• Pull-ups max or pulldowns 10 (assisted pull-ups are fine, too)
• Push-ups 10-20
• Air squats 10
• Abs of choice 20 or one-minute plank pose

This section can combine machines, dumbbells or barbells, utilizing the same push-pull-leg circuit as above but with different (although similar) exercises.

Repeat three times.

• Bench press or military press 10
• Dumbbell rows 10/arm
• Bench step-ups 10/leg

Lightweight Shoulder -- This lightweight shoulder circuit is one of my favorite additions to any upper-body workout. Click the link for the complete six-exercise circuit, using five-pound dumbbells.

This section is a quick total-body exercise circuit that features a combination of exercises done in a single movement. With dumbbells in hand, do a squat, then a biceps curl (taking DBs from hips to shoulders) and do an overhead press. Repeat in reverse order and do it again. The plank poses on the left and right sides are more of a core/recovery exercise.

Repeat two times.

• Dumbbell squat/biceps curl/military press 10
• Left/right side plank pose 30 seconds each

The final section is an easy cooldown that you can do for 5-10 minutes or longer if you have time to mix in some easy cardio, stretching, massage/foam rolling.

Cooldown:

• 5-10 minutes bike, walk or jog
• 5 minutes of stretching
• 5 minutes of foam rolling

With this workout, you can either do all of the above or choose a section to try after the warmup and end it with an easy cooldown. Give it a shot and try multiple options of the above sections three times this week.

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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