3 Section Full-body Strength & Hills Circuit Workout

This 3-section full-body strength and hills circuit workout routine will surely get you trained while building muscle strength and endurance.

For this routine, begin with the first circuit that consists of four rounds of dumbbell/barbell thrusters, barbell bent-over row, and V-ups. The second circuit will be four rounds of dumbbell bench press, renegade rows, and dumbbell step-ups. The Last circuit will be four rounds of burpee box jumps, ring/supine/TRX bodyweight rows, and Russian twists.

Each circuit is connected with a 5-minute run that increases the incline per minute.


  1. 12 Dumbbell/Barbell Thruster
  2. 12 Barbell Bent-over Row
  3. 12 V-ups


  1. 12 Dumbbell Bench Press
  2. 12 Renegade Rows
  3. 12 Dumbbell Step-ups


  1. 12 Burpee Box Jumps
  2. 12 Ring/Suping/TRX Bodyweight Rows
  3. 12 Russian Twists

Important Notes:

  • Depending on your level of fitness, start at a minimum of 3% incline for the fill run. You can add 0.5% every minute for the duration of the five minutes run.
  • You can maintain or increase it on the second run or remain as is with the incline level.

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