Full Body Burnout

Full Body Burnout

Circuit training is one of our favorite ways to train because it allows you to target a wide range of muscles in one workout. It also keeps your heart rate up during the entire workout which will help you get leaner and shed fat faster.

Here is full body burnout circuit that you can do with just a mat!

Complete each exercise for 30-60 seconds before moving onto the next exercise.

Try to do 8-10 rounds.


Planks are one of the most popular core exercises out there. They catapulted to celebrity a few years ago when someone introduced the planking challenge. You know, the one where you would hold plank on random items or in random places? Of course, the exercise has been around a lot longer than that, and it is one of my favorites because you can do it virtually anywhere (proven by the challenge).

What muscles it works:

>> abdominals

>> obliques

>> lower back

>> glutes

Benefits of planking:

>> helps build strength without straining your spine

>> may help reduce back pain by strengthening the muscles around the spine

>> improves posture

>> improves coordination

How to perform:

>> Place your hands on the mat, shoulder width apart, and positioned directly beneath your shoulders

>> Keep your body straight and hips level (you don't want your booty in the air)

>> Brace your abdominals

>> Hold while continuing to breathe

>> Feel free to drop to your knees when necessary

Renegade Row

Oh, the renegade row. It is definitely a love/hate relationship for us. It truly is a full body movement, and it challenges just about every muscle and motor neuron in the body. If you want a movement that can increase back strength, control, core stability, and body awareness, look no further than the renegade row.

What muscles it works:

>> abs

>> back

>> triceps

>> shoulders

>> biceps


>> metabolic movement

>> core stabilization exercise

>> improves performance, triggers muscle growth, strengthens a weak core

>> compound exercise that integrates strength and stability

How to perform:

>> Start in a push-up position with the dumbbells beneath your shoulders

>> Make sure your hips are level and your butt is not sticking up in the air

>> Spread your feet a little wider than shoulder width apart

>> Row one dumbbell towards your hip while pushing your toes and other dumbbell into the mat

>> Keep the movement slow so that you can prevent your hips from rotating

>> Return the dumbbell to the starting position and repeat on the opposite side


As awkward as it may be, especially in the middle of a crowded gym, the glute bridge pose is one of the most effective exercises when it comes to toning your glutes. It is also an excellent core training exercise because it engages your rectus abdominus and erector spinae, the tiny little muscles that stabilize your spine.

What muscles it works:

>> rectus abdominals (abs)

>> erector spinae

>> glutes

>> hamstrings

>> adductors


>> helps with posture

>> strengthens your core

>> helps shape your butt

>> may help improve knee and low back pain

>> improves balance

How to perform:

>> Lie on the mat with your knees bent and feet flat on the ground

>> Keep your arms by your side

>> While engaging your core, lift your hips off the ground until your knees, hips, and shoulders form a straight line

>> Hold for 2-3 counts before your lower - slow and controlled - to the mat

Leg Lowers

A key core exercise that strengthens your lower abs and helps train your core stability is a leg lower. It can strengthen and help protect your low back. This is an amazing move for flattening out your belly because it trains the transverse abdominals which wrap around your mid-section like a belt in front of your hip bones and around the small of your back. Think of these muscles like your own internal corset that holds in your internal organs and helps you sit, stand and walk.

This move can be difficult for beginners. If you have trouble keeping your low back on the floor as your legs lower down, try lowering one leg at a time at first and work your way up to both legs.

What muscles it works:

>> abs

>> obliques

>> hip flexors

>> quads


>> stronger core

>> stronger back

>> flat tummy

How to perform:

>> Lie on your mat engaging your midsection by pressing your lower back flat against the ground

>> Point both legs straight up at the ceiling and flex your toes

>> While contracting your abs and keeping your back flat against your mat, take a deep breath in and slowly lower both (or one leg) to a hover over the ground as you exhale

>> Bring your leg(s) to the starting position again on an inhale

>> Each repetition should come as low as you can to the ground without your lower back peeling off the floor and without your foot touching the ground

Turkish Get Up

Don’t be fooled by this exercise. Though it looks deceptively simple, it is a full-body burner. You must be committed to perfect form when performing these, otherwise we recommend just skipping this exercise during the circuit. However, your efforts will be well rewarded because these will increase your strength all the way down to your feet.

For beginners, try the movement without the added weight until you are comfortable with holding a dumbbell or kettlebell.

What muscles it works:

>> shoulders

>> core

>> quads

>> calves


>> full-body movement

>> improves strength and balance

>> improves coordination

>> improves overall mobility

How to perform:

>> Begin lying on your back with your right arm pointing toward the ceiling and your right knee bent; your left arm should be out to the side and a little lower than your shoulder

>> Keep your eyes on your right hand and come to sitting without lowering your right arm; lean onto your left hand to prepare you for your next move

>> Press down into your left hand to lift your pelvis off the ground; keep your eyes trained on your right hand

>> Shoot your left leg backward, putting weight on your left knee, which you should place directly under your left hip. Your arms should be in a straight line with left hand on the floor and right hand toward the ceiling. You are bent to the left, but your eyes will still be focusing on the right hand.

>> Push off the floor with your left hand, so your torso is upright; keep looking up at your right hand

>> Come to standing; bring left leg forward to meet the right

>> Reverse the sequence to return to starting position on the mat.


Back to blog