top of page


If you only have 20-30min to complete a workout do the first two circuits.  If you have have 45min to 1 hour to workout complete all three circuits provided below!

If you do not have weights thats fine you can do just body weight or you can grab items around the house like laundry detergent, soup cans, books and use those. 

Be creative! 

If you experience any joint pain while completing any of these exercises please modify or eliminate that movement from your circuit.

Follow the directions for each circuit and refer to the video if you need!


(Please check with your physician before partaking in any physical activity.  By doing these exercises you understand that you are doing them voluntarily and at your own risk.  Nashville Personal Training Company will not be liable for any injury, illness, or death related to these workouts and by paying for the program you are releasing NPTC of any liability here then after.) 

Kettle Bell or Dumbbell Swings x 20

Front Squat to Revere Lunge Rotation x 12 total

Feet Up Mountain Climber x 20

Weighted V-Ups x 10

Complete 3x's 

Dead Lifts x 15

Renegade Row x 16 total

Goblet Squat x 15

Weighted Pull over with Knee Tuck x 10

Complete 3x's

Plank Spider to Bear Crawl Knee Taps x 12 total

Squat Rotate Press x 12

Bear Crawl Glute Kicks x 16 total

Shifting Squat to Forward Raise x 10

Complete 3x's 

bottom of page