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One of the best ways to train and get a good all around workout, all while improve strength, burning fat and helping improve cardio, is circuit training. The Conquer Circuit Program is an easy to follow, 4 day a week program that will help you accomplish your personal health and fitness goals. Buckle up and enjoy your workout. It's gonna be a sweaty one.

  • DAY 1
  • DAY 2
  • DAY 3
  • DAY 4
  • DAY 5
  • WORKOUT PDF

Day 1 - Full Body Circuit x 5 Rounds

Kickstart your week with this head-to-toe full body circuit. It'll get you stretched, sweating and ready to conquer the rest of the week. Remember to own each rep and that it's all about quality and control. Get after it!

MOVEMENT #1

BURPEES

1X10

MOVEMENT #2

LUNGES

1X50 YARDS (25 EACH LEG) - INCORPORATE DBS AS NEEDED

MOVEMENT #3

HILL CLIMBERS

1X60 (30 EACH LEG)

MOVEMENT #4

NARROW PUSH UPS

1X10

MOVEMENT #5

CHIN UPS

1X10

MOVEMENT #1

BURPEES

1X10

MOVEMENT #6

BOX JUMPS

1X10

MOVEMENT #7

PLANKS

1X30 SECONDS

MOVEMENT #2

LUNGES

1X50 YARDS (25 EACH LEG) - INCORPORATE DBS AS NEEDED

MOVEMENT #3

HILL CLIMBERS

1X60 (30 EACH LEG)

MOVEMENT #4

NARROW PUSH UPS

1X10

MOVEMENT #5

CHIN UPS

1X10

MOVEMENT #6

BOX JUMPS

1X10

MOVEMENT #7

PLANKS

1X30 SECONDS

Day 2 - Upper Body Circuit x 5 Rounds (Arms, Chest, Back)

It's time to build that upper body and sky rocket those gains. Day 2 is all about your upper body, including; arms, chest and back exercises. Get those dumbbells or resistance bands ready - They're about to go for a ride.

MOVEMENT #1

HAMMER CURLS

1X10

MOVEMENT #2

STRAIGHT CURLS

1X10

MOVEMENT #3

ISOLATED CURLS

1X10

MOVEMENT #4

DIAMOND PUSH UPS

1X10

MOVEMENT #5

DIPS

1X10

MOVEMENT #1

HAMMER CURLS

1X10

MOVEMENT #6

DB KICKBACKS

1X10

MOVEMENT #7

FLAT DB PRESS

1X10

MOVEMENT #8

INCLINE DB PRESS

1X10

MOVEMENT #8

INCLINE DB PRESS

1X10

MOVEMENT #9

INCLINE DB FLYS

1X10

MOVEMENT #10

SUPERMAN

1X20

MOVEMENT #11

BENT OVER DB ROW

1X10 EACH ARM

MOVEMENT #12

GOOD MORNINGS

1X10

MOVEMENT #2

STRAIGHT CURLS

1X10

MOVEMENT #3

ISOLATION CURLS

1X10

MOVEMENT #4

DIAMOND PUSH UPS

1X10

MOVEMENT #5

DIPS

1X10

MOVEMENT #6

DB KICKBACKS

1X10 EACH ARM

MOVEMENT #7

FLAT DB PRESS

1X10

MOVEMENT #8

INCLINE DB PRESS

1X10

MOVEMENT #9

INCLINE DB FLYS

1X10

MOVEMENT #10

SUPERMANS

1X20

MOVEMENT #11

BENT OVER DB ROW

1X10 EACH ARM

MOVEMENT #12

GOOD MORNINGS

1X10

Day 3 - R&R (Rest, Recover, Read, Set Goals, Assess)

R&R Means Rest and Recovery but that doesn't mean sit around on the couch eating potato chips. Take your dog for a walk, the kids to a park or go hit the hot tub. Today is perfect for self reflecting, following up on your goals and making sure you've got your diet and supplements dialed in. Enjoy today - You've earned it.

MOVEMENT #8

INCLINE DB PRESS

1X10

Day 4 - Lower Body Circuit x 5 Rounds

You're rested, recovered and ready to kick some butt. Today's Circuit includes some high volume leg and core movements. If you're wanting to tone up and turn those legs to granite, you'll love the next 45 minutes. Push yourself today, you've got goals to reach!

MOVEMENT #1

BODY WEIGHT SQUAT

1X20

MOVEMENT #2

DB LUNGES

1X20 (10 EACH LEG)

MOVEMENT #3

GOBLET SQUATS

1X20

MOVEMENT #4

BULGARIAN SPLIT SQUATS

1X20 (10 EACH LEG)

MOVEMENT #5

RDL DB

1X20

MOVEMENT #1

BODY WEIGHT SQUAT

1X20

MOVEMENT #6

CALF RAISES

1X20 (SINGLE 20 EACH)

MOVEMENT #8

INCLINE DB PRESS

1X10

MOVEMENT #2

DB LUNGES

1X20 (10 EACH LEG)

MOVEMENT #3

GOBLET SQUATS

1X20

MOVEMENT #4

BULGARIAN SPLIT SQUATS

1X20 (10 EACH LEG)

MOVEMENT #5

RDL DB

1X20

MOVEMENT #6

CALF RAISES

1X20 (SINGLE 20 EACH)

Day 5 - Shoulder Circuit x 5 Rounds

If you golf, dance, shoot bows, play volleyball or just life an active lifestyle, you know how important shoulders are. Take today to dig deep and feel each rep. Strength through control is key for a successful shoulder day. Feel the burn baby!

MOVEMENT #1

BAND PULL APARTS

1X10

MOVEMENT #2

DB SIDE RAISES

1X10

MOVEMENT #3

DB FRONT RAISES

1X10

MOVEMENT #4

DB STANDING PRESS

1X10

MOVEMENT #5

DB UPRIGHT ROWS

1X10

MOVEMENT #1

BAND PULL APARTS

1X10

MOVEMENT #6

BENT OVER REAR DELT RAISES

1X10

MOVEMENT #7

LYING ONE ARM LAT RAISE

1X10

MOVEMENT #8

SEATED SHRUGS

1X10

MOVEMENT #8

INCLINE DB PRESS

1X10

MOVEMENT #2

DB SIDE RAISES

1X10

MOVEMENT #3

DB FRONT RAISES

1X10

MOVEMENT #4

DP STANDING PRESS

1X10

MOVEMENT #5

DB UPRIGHT ROWS

1X10

MOVEMENT #6

BENT OVER REAR DELT RAISES

1X10

MOVEMENT #7

LYING ONE ARM LAT RAISE

1X10

MOVEMENT #8

SEATED SHRUGS

1X10

CONQUER CIRCUIT

GAIN STRENGTH & BURN FAT

Here is your exclusive Conquer Circuit Plan with fitness and nutrition tips, along with meal plans to help you gain strength and continue burning fat.

CONQUER CIRCUIT

GAIN STRENGTH & BURN FAT

Here is your exclusive Conquer Circuit Plan with fitness and nutrition tips, along with meal plans to help you gain strength and continue burning fat.

CONQUER CIRCUIT

GAIN STRENGTH & BURN FAT

Here is your exclusive Conquer Circuit Plan with fitness and nutrition tips, along with meal plans to help you gain strength and continue burning fat.

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