From your shoulders to your legs, there isn't a single muscle group in your body that gets left behind in this mass-building total-body circuit.

Hit your core first with back-to-back rounds of Swiss ball pikes and Swiss ball leg lifts. A round of dumbbell thrusters will target your quads and hamstrings, as well as your shoulders and triceps. Finish things off with a set of renegade rows to simultaneously blast your lats, traps, biceps, and core.


You'll do this workout as a circuit, meaning you'll complete each exercise consecutively without rest. Once you've finished all exercises, rest for 30 seconds. Repeat the entire circuit for 5 to 10 rounds.

Depending upon your ability, you may shorten or lengthen the rest period. You may also complete more or fewer rounds.

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