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
Rest 10 seconds.
Standing Shoulder Presses – 15 seconds
Rest 10 seconds.
Push-Ups or Modified Push-Ups – 15 seconds
Rest 10 seconds.
Planks – 30 seconds
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
Rest 10 seconds.
Leg-Lift Holds – 30 seconds
Rest 10 seconds.
Squat-Stance Holds – 30 seconds
Rest 10 seconds.
Standing Dumbbell Curls – 15 seconds
Rest 10 seconds.
Incline Push-Ups on a Couch – 15 seconds
Rest 10 seconds.
Circuit 2
Bicycles – 30 seconds
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
Rest 10 seconds.
Rest 10 seconds.
Body Squats – 25 seconds
Rest 10 seconds.
Crunches – 25 seconds
Rest 10 seconds.
Dumbbell Upright Rows – 15 seconds
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.