Obi Obadike’s Circuit-Training Workout

Celebrity trainer and author Obi Obadike shares his go-to circuit-training workout to help you sculpt your best body yet.
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Do all three circuits three times for the day. See below for photo descriptions of each exercise.

Photos: Nicolas Bourque | Model: Julie Germaine

MONDAY

Circuit 1

Chair Dips - 15 seconds

chair dips

Rest 10 seconds.

Standing Shoulder Presses - 15 seconds

standing shoulder press

Rest 10 seconds.

Push-Ups or Modified Push-Ups - 15 seconds

pushups

Rest 10 seconds.

Planks - 30 seconds

plank

Rest 10 seconds.

Wall Sits - 30 seconds

Rest 10 seconds.

Circuit 2

Wall Sits - 30 seconds

Rest 10 seconds.

Planks - 30 seconds

Rest 10 seconds.

Push-Ups or Modified Push-Ups - 15 seconds

Rest 10 seconds.

Standing Shoulder Presses - 15 seconds

Rest 10 seconds.

Chair Dips - 15 seconds

Rest 10 seconds.

Circuit 3

Planks - 30 seconds

Rest 10 seconds.

Standing Shoulder Dumbbell Presses - 15 seconds

Rest 10 seconds.

Push-Ups or Modified Push-Ups - 15 seconds

Rest 10 seconds.

Wall Sits - 30 seconds

Rest 10 seconds.

Chair Dips - 15 seconds

Rest 10 seconds.

WEDNESDAY

Circuit 1

Standing-in-Place Lunges (each leg) - 20 seconds

lunges

Rest 10 seconds.

Leg-Lift Holds - 30 seconds

leg lift holds

Rest 10 seconds.

Squat-Stance Holds - 30 seconds

squat hold

Rest 10 seconds.

Standing Dumbbell Curls - 15 seconds

standing bicep curl

Rest 10 seconds.

Incline Push-Ups on a Couch - 15 seconds

incline pushup

Rest 10 seconds.

Circuit 2

Bicycles - 30 seconds

bicycles

Rest 10 seconds.

Squat-Stance Holds - 30 seconds

Rest 10 seconds.

Standing Dumbbell Curls - 15 seconds

Rest 10 seconds.

Standing-in-Place Lunges (each leg) - 15 seconds

Rest 10 seconds.

Leg-Lift Holds - 30 seconds

Rest 10 seconds.

Circuit 3

Incline Push-Ups on Couch - 15 seconds

Rest 10 seconds.

Leg-Lift Holds - 30 seconds

Rest 10 seconds.

Squat-Stance Holds - 30 seconds

Rest 10 seconds.

Bicycles - 30 seconds

Rest 10 seconds.

Standing Dumbbell Curls - 15 seconds

Rest 10 seconds.

FRIDAY

Circuit 1

dumbell tricep kickback

Rest 10 seconds.

standing db row

Rest 10 seconds.

Body Squats - 25 seconds

body squats

Rest 10 seconds.

Crunches - 25 seconds

crunches

Rest 10 seconds.

Dumbbell Upright Rows - 15 seconds

dumbbell upright rows

Rest 10 seconds.

Circuit 2

Body Squats - 25 seconds

Rest 10 seconds.

Dumbbell Upright Rows - 15 seconds

Rest 10 seconds.

Planks - 30 seconds

Rest 10 seconds.

Dumbbell Bent-Over Rows - 15 seconds

Rest 10 seconds.

Wall Sits - 30 seconds

Rest 10 seconds.

Circuit 3

Wall Sits - 30 seconds

Rest 10 seconds.

Planks - 30 seconds

Rest 10 seconds.

Dumbbell Bent-Over Rows - 15 seconds

Rest 10 seconds.

Dumbbell Upright Rows - 15 seconds

Rest 10 seconds.

Body Squats - 25 seconds

Rest 10 seconds.


Learn more about photographer Nicolas Bourque, here. Learn more about fitness model and coach Julie Germaine, here

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