Get ripped with circuit training exercises that keep you busy in between sets.
Chris Doukakis 1 / 31
Attack Your Fat
Want to burn more calories? No need to get stuck on one particular exercise or train for twice as long—just don’t sit down.
That's why we created the Move Your Butt, Lose Your Gut Workout Plan, which utilizes circuit training to keep your body moving during a workout—especially between sets. That'll amplify your metabolism and help you burn fat better than any gimmick. Follow this program for four weeks and you’ll get the results you’ve been aiming for.
Think of this gallery as a reference guide to each move contained in the Move Your Butt, Lose Your Gut Workout Plan. Scroll through to get the details on how to perform each move, and then check out the simplified guide to every day of the Move Your Butt, Lose Your Gut Workout Plan.
Grasp the bar with hands at shoulder width and raise your elbows until your upper arms are parallel to the floor. Take the bar out of the rack and let it rest on your fingertips. Step back and set your feet at shoulder width with toes turned slightly out. Squat low, but don’t lose the arch in your lower back.
Hold a dumbbell in each hand and bend your hips back until your torso is about parallel to the floor. Keep your lower back in its natural arch. Row the weights to your sides with palms down, squeezing your shoulder blades together at the top.
Grasp the handle with hands outside shoulder width and pull it to your collarbone. Drive your elbows down and back, and allow the weight to pull you slightly forward and stretch your lats at the top of the lift.
Hold a dumbbell in each hand and stand lunge length in front of a bench. Rest the top of one foot on the bench behind you. Bend both knees and lower your body until your rear knee nearly touches the floor. Keep your torso upright.
From a standing position, jump to your left a few feet and stick the landing as you reach the trailing leg behind and to the outside of the front leg, like a skater on ice. Repeat on the opposite side.
Use a back extension bench and set the pad to just beneath the crease in your hips. Bend your hips and lower your torso as far as you can without losing the arch in your lower back. Squeeze your glutes as you extend your hips to raise your torso back up.
Stand with feet hip-width apart and bend your hips back. Grasp the bar just outside your knees and, keeping your lower back in its natural arch, drive your heels into the floor to lift. Come up explosively, so that you’re standing on the balls of your feet at the top of the movement and shrugging your shoulders.
Set an adjustable bench to a 30- to 45-degree angle and lie back against it with a dumbbell in each hand. Press the dumbbells from chest level to straight overhead. Perform the incline press for the first two sets of the circuit; do the dumbbell bench press for the last two sets.
Place the barbell on a rack set to shoulder height. Grasp the bar with hands outside shoulder width and take it out of the rack. In one motion, split your stance so one leg is forward and the other trails as you press the bar overhead.
Lie down on a leg curl machine and line your knees up with its axis of rotation. Hook your feet under the ankle pad and curl your heels up. Avoid extending your lower back. Hold at the top for a second.
Place your hands on the floor at shoulder width and extend your legs behind you. Do a pushup, pressing back up explosively so that your hands leave the floor. Catch yourself on the way down and lower into the next rep.
Lie on your back on the floor and bend your hips and knees 90 degrees. Raise your arms to the ceiling. Brace your abs and flatten your lower back into the floor. Reach one hand behind your head while extending the opposite leg, letting it hover just above the floor. Reverse the motion and repeat on the opposite side.
Grasp the bar as far apart as is comfortable and duck under it; rest it on your traps or rear delts. Nudge the bar out of the rack and set your feet shoulder-width apart; turn toes out. Bend your hips back and squat without losing the arch in your lower back.
Lie back on a bench holding dumbbells in each hand. Press the weights over your chest. Bend your elbows, lowering the dumbbells behind your head, then extend them. Your arms should be angled enough that you feel tension on your triceps—not your elbows—at lockout.
Lie back on a bench and grasp the bar with hands just outside shoulder width. Arch your back and tighten your glutes and abs. Plant your feet firmly. Pull the bar out of the rack and lower it to your sternum. Push your feet into the floor as you press the bar back up.
Set up as you would to do a squat with the bar on your back and feet shoulder-width apart. Brace your abs and bend your hips back, lowering your torso until you feel a stretch in your hamstrings—bend your knees as necessary. Squeeze your glutes as you extend your hips and stand tall again.
Stand holding a barbell with hands at shoulder width and feet hip-width apart. Bend your knees slightly and then your hips until the bar is just above your knees. Explosively extend your hips and shrug the bar. Let the momentum carry the weight up to your chest and then flip your wrists so you catch the bar at your shoulders.
Load a barbell on a power rack set to hip height. Grasp the bar with hands outside shoulder width. Pull the bar off the rack and step back. Set your feet at shoulder-width apart and bend your hips back until your torso is about parallel to the floor. Keeping your lower back in its natural arch, row the bar to your belly.