5-Move Super-Shred Full Body Circuit Workout | Sean Sarantos
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- เผยแพร่เมื่อ 23 ก.ค. 2015
- If you have limited time to train and can only make it to the gym a few days per week, try out this 40-minute full-body circuit workout!
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When I was in the military, I didn't have a lot of time to work out during my long days on duty. To combat the time crunch, I made a full-body circuit workout to take advantage of every second in my workout. If you like to train fast and hard, this workout is for you.
My circuit is a high-intensity rush. You can finish the workout in about 40 minutes. In a few spots throughout the session, you can choose to rest completely or perform "active rest" exercises like jumping jacks, push-ups, burpees, or mountain climbers. Whether you rest or stay active, you will get the best possible workout you can do in this window.
This workout includes two exercises per large muscle group-legs and back-and one exercise per small muscle group. Most people don't like doing legs, so I put them first in this session. Exhaust your legs right from the start to fire up your metabolic furnace and make your entire workout harder.
Right after you work on your legs, you've got a superset for back, and then you'll finish with a series of exercises for the smaller muscle groups. At that point, there is no rest between exercises or supersets!
Check out the workout below, follow the tips for each exercise, and get the job done. Let us know what you think of the workout in the comments at the bottom of the page!
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1:08 walking barbell lunge with squats 3 sets 20 steps. Active rest : mountain climber
2:01 wide-grip pull-down 3 sets 10 reps
Neutral-grip pull-down 3 sets 8-10 reps. Active rest: Push-up
2:35 Single-Arm Cable fly 3 sets 8 reps (high-mid-lower chest)
3:09 Triceps rope pull-down (kneel) 3 sets 20-25 reps
Rope hammer curl 3 sets 12-15 reps
3:37 lateral raise 3 sets 15 reps
Plate front raise 3 sets, Reps to failure
I am 48 years old, father of 4 children so not a lot of time for me. I do this workout 3 times a week in the morning before I start my day. It is a great work, very intense. I added abdominal exercises to the end of it and I have seen improvements in my physique this past 1.5 months. Thanks Sean.
Mark DeAngelis good job.
It is what you eat that really counts, you are seeing improvements means you are doing great 👌🏽
Welcome to the dad bod club man
Great job Mark keep killing it. Your #1 remember
finally somebody looking natural !
Do you do something similar?
I did it and it was amazing workout I'd love to see more work outs like this. thanks dude!!!!
Look absolutely insane!!! Definitely have to try it!!!
First of all thank you for your service! Second. Great program. I lost motivation after hurting my lower back and this was perfect. Thanx bruh!!
Thanks this is amazing mix up of core exercises. I ll surely try this on my cardio routine
Absolutely fantastic. Today was going to strictly be cardio and core, because I'm short on time, tomorrow is deadlifts, and yesterday I killed upper body. However, I'm relentless and love to push my body, so I will be executing this work out today. If I feel it's apporporoate, I will pass along to others. Thanks so much. I'll comment following my workout as well.
LOVE THIS WORKOUT!! Went to the gym this morning and have this a try. Definitely challenging. I'm not one to drip sweat easily and this had me dripping! For the first crack at it I focused more on proper form and getting through it with fairly light weight on some of the movements. Doing the tricep push downs on my knees was 10x better then standing you definitely feel the difference. Amazing workout, definitely looking to stick with this for a few weeks to see how I progress and how my body starts to change.
Great video man, all I do is full body workouts now to build up my stamina, burn more calories, and push myself more. I'm trying to get into the military too and I've been doing this routine a lot lately and I see results
This is one of the best workout I have seen
Amazing workout this is my kind of workout that i always look for
this workout looks awesome! good idea, thank you for the advice!
thank you for this new exercise program for me !
just did this workout and it kicked my ass! I really like it and plan on doing this 3 times a week for the next 6 weeks. I don't usually leave the gym feeling like I did a triathlon lol..great workout for anyone trying to lose fat and still build some muscle.
I just did this workout and it kicked my butt!! awesome! my polar registered a max heart rate of 201! i'm pumped and feel like i did a complete workout hitting major areas. Thanks, Sean!
Love this workout, thx!
Absolutely on point workout!!
I loved this workout, about to get in the gym in a little bit to do it again. Thinking of making this a 3-day-per week routine.
sean this the best full body workout in my opinion thanks bro
been doing this for a week now it's awesome for cutting n I'm just getting forms down I'll stick with this for long term results!
This workout whooped my a$$! I would totally recommend this workout for those of you that have limited amounts of free time!
nice work it helps alot thanks!!!
Crazy workout. Active rest did not last long and by the time I got to plate raises...done!!! Awesome workout one of my top choices.
Perfect workout, everybody should try
Tried the workout today and loved it. Really works out the entire body and I could feel the pump... I just missed a specific core exercise so I added a side and core planks and rope pull down crunch.
Looks awesome, im gonna give it a try.
Awesome workout
incredible sets! thanks mate 👍
Just the work out I needed.
Awesome workout thanks you..
This is great!It confirmed my own workout routine. Mine is almost exactly like this workout. I will be adding the triceps and biceps sets to my routine.Cool!
Trying out this circuit workout tonight. Can't wait! :)
How's the routine going on?
Did this workout today minus the active rest and I couldn't finish the last exercise due to time. BRUH, this was intense! DOMS gonna be fierce tomorrow.
im trying it tomorrow. I will check back in to tell you what I thought of it. :) Excited.
really helpful for the ones just starting exercising
Great work out !!
Awesome workout. It helps me stay lean 👍
Great workout.
Very impressive sked Sean. just bumped into this video. Due to long drives and work timings been in and out of training last few months and it sucks. Just got into the routine now doing core and strenght and the stuff uve shown here is something im gonna try today. Hope i survive😉
Thanks bro..
I loved it!!
thnk u very much for this
thanks thats great for endurance
looks like a fun workout. I will definitely give it a try.
Heading to go try this now!
Love this workout short hard and efficient
Walking Barbell Lunge with Squats - 3x20
Active Rest - Mountain Climber
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Wide grip Pull Down - 3x10
Neutral Grop Pull Down - 3x10
Active Rest - Push Ups
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Single Arm Cable Fly Upper - 3x8
Single Arm Cable Fly Middle - 3x8
Single Arm Cable Fly Lower - 3x8
----------------------------------------------------
Triceps Rope Pull Down - 3x20-25
Rope Hammer Curl - 3x12-15
----------------------------------------------------
Lateral Raises - 3x15
Plate Front Raise - 3xFailure
Go Home.
Man this is gold... If you get just creative, a handful of resistance bands, and some bars at a park and you may be able to replicate this workout if no gym is available around
awesome workout bruh!!
Thank you i have been looking for some direction. I feel like i have my own personal trainer. I can take you to the gym or my travels. I now have the confidence that i will meet my goals by this summer. I like the fact that the full body workout is quick and not drawn out. Thank you. Mrs. Burris
Did this workout earlier today. It chrushed me. Thank you Sean
Hi Ethan from the past!
How's your routine going
pretty good workout.
next time I do it I will/recommend adding an additional leg exercise at the beginning since it seemed a little light on my legs.
I am about to go to the gym. Imma try this put 😃😃😄
Loved it
Just did this workout. No rest in between sets and did active rest. Kind of cardio intensive with weight training. Great workout overall.
Awesome!!!
Nice motivation sir
Enjoyed ittt...
Hey Sean, Thank you for suggesting such an amazing workout. I am doing it alternate days and this thing is insanely effective. Can you suggest one more such workout circuit for my alternative days?? That will be like pure gold for me!!! Looking forward to hear from you. Cheers Mate
This work out will be purfect for me
Amazing
Just ran into this video, and this program works great for me.
I'm going to use this routine for 4 weeks to get me back into the groove of a healthy lifestyle and also put me in a position to compete with my 15-year-old on the basketball court.
Perfect.
This was epic!!!!
Great workout and much harder than it looks
Very good
Add to "to do" list, finishing another routine I'm following
WOW
This guy is super setting from one exercise straight into another, small print shoupd be 'only for those in empty gyms'
It's a freaky awesome workout tried Nd partner loving it .... we are adding in our routine
It burns!😅frt I luv it!
Couldn't ask for a better cash free(40min)burnout session ! Tysvm
Cool...good one bud...
Just finished this.
Fantastic. Hits everything and works in the cardio I need too.
Couldn't do 3 sets of the lunge/squats. Gotta work up to that.
This is just what I needed to change things up.
How are the results? I would like to know it, because i've started with this workout and im doing this 3 times a week. Is it possible to get nearly (!) as shredded as him?
+ImNightz I don't know yet. I did it once so far and loved it. I'm planning on doing it twice a week.
How's it going?
Just awesum
I like this workout
Awesome!!#
I'm going to do this workout
superb
SHARED!
Bout to try this tomorrow let’s see how it goes ?!!
Love the swinging motion you said you were not trying to do
Great dude killer workout man...
Yes. And he looks all natural. Plus love his pain workout face. Very sexy 😋
tf
I love it
Thank you for the professional video,
How many time oer week can i repeat this workout ?
Totally going to try this in the gym tomorrow
Is it for weight gaining or maintaining the body
Good workout had to change the squat to some other leg movement cuz I got bad knees but got a good sweat I'm going to keep doing this workout I'm a busy person so it's hard for me to hit every body part
Ayyyyeee that’s my boy Shawn-tweezy! Been a beast since 6th grade lol
Awesome workout definitely looking to try this out. Can it be done 3 days per week? For the lunges, can I drop it to 10 reps per set? 20 looks too killer for me lol I'm still beginner. Lunges always hit me harder than squats!
While doing this workout are you on a caloric deficit as well? This looks great to speed up fat loss and get extra cardio in.
Yeahhh..i have proved it
Smashed this out in the gym just now. Feels fucking amazing!
Nice time limited routine bro
Looks good do you have other videos from this guy?
this is awesome, can you say what if you are stuck on vacation and do not have a weight room
Just done it, like this as I need to hit the calories, burn 🔥 them.
Hi
It was great work tnx
I’ve a question abt it
how many months we should be doing this full workout , should we just keep doing it as long as possible ?
Please do share your traps workout...thnks
i workout five days a week and I'm gonna do this on the fifth day, because I basically complete all muscle groups on the other four days.
Sick! For sure i'm gonna hit that. But i have a question about the leg thing....1 rep = 1 squat + 1 lunge each side?
On the leg work out, do you keep track of the reps base on the squads?
great