LEAN CIRCUIT
Fat loss through full-body circuits — higher reps, short rest, your heart rate stays up the whole session.
Built around minimal rest and constant movement rather than heavy singles. Four full-body circuit days a week, mixing strength moves with conditioning finishers, designed to burn through a calorie deficit without grinding your joints down.
The week
8 weeks · 4 sessionsCircuit A — Lower Focus
fat loss, legs3 rounds, minimal rest between exercises, 90 sec between rounds.
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Goblet squatElbows inside the knees at the bottom, chest tall.3 × 15 · 30s rest
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Walking lungeLong stride, torso tall, drive through the front heel.3 × 12 each · 30s rest
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Kettlebell swingHinge not squat, snap the hips.3 × 20 · 30s rest
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Jump rope double undersSmall quick wrist turns, jump just high enough to clear twice.3 × 30 sec · 30s rest
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PlankRibs down, glutes on, do not sag.3 × 45 sec · 30s rest
Circuit B — Upper Focus
fat loss, upper body-
Press upBody in one line, chest to the deck.3 × 15 · 30s rest
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Single arm dumbbell rowPull to the hip, no twisting.3 × 12 each · 30s rest
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Dumbbell shoulder pressElbows slightly forward, full range.3 × 12 · 30s rest
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Battle ropesAthletic stance, constant tension.3 × 30 sec · 30s rest
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Russian twistRotate from the ribcage, not the arms.3 × 20 · 30s rest
Circuit C — Engine
conditioningKeep moving — this one is about heart rate, not weight on the bar.
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Assault bike sprintHard effort, full recovery between rounds.8 × 20 sec · 30s rest
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BurpeeChest to floor, jump and clap overhead.4 × 12 · 40s rest
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Wall ballsSquat to depth, drive the ball high.4 × 15 · 40s rest
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Mountain climbersHips stay low, drive the knees in with control.4 × 30 sec · 30s rest
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Farmer carryTall posture, heavy, no leaning.3 × 40 m · 45s rest
Circuit D — Full Body
fat loss, full body-
ThrusterFront squat straight into a push press, one fluid rep.4 × 12 · 45s rest
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Renegade rowPlank position, minimise hip rotation as you row.3 × 10 each · 40s rest
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Box jumpLand soft with bent knees, step down between reps.4 × 10 · 40s rest
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Bear crawlKnees hover low, opposite hand and foot move together.3 × 20 m · 40s rest
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Bicycle crunchElbow to opposite knee, slow and controlled, not fast and sloppy.3 × 20 · 30s rest
Included
- Every session written out set by set
- Coaching cue on every exercise
- Logs into your training diary automatically
- Last session's weights shown while you lift