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Total-Body Workouts for Women

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

None

Rest 10 seconds.

Standing Shoulder Presses – 15 seconds

None

Rest 10 seconds.

Push-Ups or Modified Push-Ups – 15 seconds

None

Rest 10 seconds.

Planks – 30 seconds

None

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

None

Rest 10 seconds.

Leg-Lift Holds – 30 seconds

None

Rest 10 seconds.

Squat-Stance Holds – 30 seconds

None

Rest 10 seconds.

Standing Dumbbell Curls – 15 seconds

None

Rest 10 seconds.

Incline Push-Ups on a Couch – 15 seconds

None

Rest 10 seconds.

Circuit 2

Bicycles – 30 seconds

None

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

None

Rest 10 seconds.

None

Rest 10 seconds.

Body Squats – 25 seconds

None

Rest 10 seconds.

Crunches – 25 seconds

None

Rest 10 seconds.

Dumbbell Upright Rows – 15 seconds

None

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