Total Gym Circuit Training Workout

Kick start your metabolism into high gear with a simple customizable workout!


If you are looking for a total body routine in 30 minutes or less, then circuit training does the trick! This style of exercise gives you the benefits of developing strength, challenges your cardio vascular system, and tones your muscles!


It’s a flexible format so the options in how you set up your workout are limitless! Any combination of exercises work. Just be sure to change up the exercises frequently so that your body continues to produce results!


What is Circuit Training?

Circuit training is an exercise method that utilizes intervals of time by alternating specific movements of strength and/or cardio drills to condition the body according to the goal of the workout.


Circuit training is accomplished by performing a series of exercises in a row for a set period of time with minimal rest between each movement. The exercises can alternate between strength, cardio drills, or upper and lower body strength movements by utilizing a variety of equipment or none at all! The intervals can range in the time performed, while the rest periods remain short.


Circuit training is useful for weight loss as well as improving muscular strength, speed, and endurance. It’s a perfect training method for general fitness, sports conditioning, and young athletes to maximize the time put in to produce real results in minimal time.


Top 10 Reasons to do Circuit Training

  1. Produces maximum results in minimal time
  2. Challenges the entire body
  3. Combines cardio and/or resistance training
  4. Increases metabolism
  5. Maximizes every minute moving
  6. Incorporate a variety of equipment
  7. Option to utilize only bodyweight movements
  8. Can be performed anywhere (small or large areas)
  9. Prevents boredom
  10. Efficient and fun


Total Gym Circuit Training Workout

I have created an excellent total body circuit for you to try on your Total Gym! It combines cardio and strength training exercises that target all major muscle groups to maximize your workout time. Feel free to customize the exercises to meet your fitness goals.


Training Goal

Condition, tone, and define the entire body with a Circuit Training routine with the Total Gym.



Aim to perform a circuit workout 2 – 3 days per week.



  • Total Gym
  • Accessories: Squat Stand and Pull Up Bars
  • Set of hand weights


Workout Instructions

  • Set a stopwatch or an app timer to clock your timed intervals.
  • Start with a Dynamic Warm Up. Perform each exercise for a minute.
  • The Circuit routine consists of seven exercises.
  • Perform these exercises in the listed order for 45 seconds each, followed by a 15 second rest. This is just enough time to set up for the next exercise. Continue this pattern until all the exercises are completed.
  • Repeat the circuit twice. Continue to repeat it as many times as you’d like to fit into your schedule.
  • Perform your own cooldown stretches for at least three minutes post workout to lengthen and recover your muscles for the next session!


Total Time

  • Warm up: Four minutes
  • Circuit: One time through takes seven minutes, two times through takes 14, etc.
  • Cool down: 3+ minutes


Dynamic Warm-Up

Level: High incline

Accessories: Squat stand

Targets: Prepares the cardiovascular system and muscles for the workout

  • Jump Squats
  • Pendulum Hops
  • Front
  • Star Jumps


Circuit Exercises


Squat and Overhead Press (Straddling Glide Board)

(High incline, Squat Stand and hand weights)

Targets: Quads, glutes, hamstrings, shoulders, core.

Exercise Description:

  • Stand straight, straddling the glideboard with your back to the tower and hand weights in each hand.
  • Lower the hips into a squat allowing the glutes to tap the glideboard, and then stand as the weights simultaneously press overhead.
  • Progress the movement by adding a rotation on the press to each side.


Reverse Glute Presses

(High incline, Squat Stand and hand weights)

Targets: Glutes, hamstrings, calves, core, upper body stability.

Exercise Description:

  • Press the glideboard up the rails to place one knee on it and position the opposite foot on the squat stand.
  • The arms remain straight with shoulders on top of wrists.
  • Keep the upper body still as the leg on the glideboard extends and bends.
  • Perform the right leg in the first circuit and the left leg in the second circuit.


Pull Ups and Plyometrics

(Attach Pull Up Bars)


Targets: Upper and middle back, rear delts, cardiovascular power.


Exercise Description:

  • Press the glideboard up the rails to lie prone and grasp the pull up bars.
  • Bend the knees and cross at the ankles.
  • Begin to bend the elbows and bring the chin to hands height to achieve a pull up.
  • Progress by adding a Plyometric Pull Up.


Alternating Front / Side Raises and Crunch

(Low-medium incline, remove Pull Up bars, and connect cables)

Targets: Anterior and lateral delts, core

Exercise Description:

  • Face away from the tower with both cables in each hand.
  • Lie down in a supine position with the knees bent and feet flat on the glideboard.
  • Begin by extending the arms to chest height.
  • Lower the arms straight towards the hips while simultaneously lifting the upper torso into a crunch.
  • Return to starting position then perform the same movement with the arms lowering to the sides.
  • Progress by lifting the feet off of the glideboard into a 90 degree position of the knees for an increased core challenge.
  • Progress further by extending the legs.
  • Keep the lower back in contact with the glideboard at all times.


Prone Arm Sweeps

(Low-medium incline, remove Pull Up bars, and connect cables)

Targets: Entire back muscles, glutes, hamstrings, rear shoulders, and triceps

Exercise Description:

  • Lie prone on the glideboard facing the tower with the cables in each hand.
  • Begin with the arms extended towards the tower.
  • Sweep the arms towards the hips while simultaneously lifting the torso into extension.
  • Keep the spine in a neutral position at all times.
  • Progress by lifting the legs into extension with the torso.

Forearm Side Plank Taps

(Disconnect cables and remove Squat Stand)

Targets: Upper body strength and stability, obliques and coordination.

Exercise Description:

  • Sit at the bottom of the glideboard facing one side.
  • Place the forearm closest to the glideboard down into position with the opposite arm to the outside of the glideboard for balance.
  • The top leg crosses in front of the bottom leg to keep the hips stacked.
  • Press the glideboard open as you assume a forearm side plank.
  • Begin to lift the hips up as the glideboard closes and lower the hips as it opens.
  • Progress this by placing the top hand on your hip for more core balance.
  • Progress further by pressing one hand weight overhead as the hips lift.
  • Perform the right leg in the first circuit and the left leg in the second circuit.


Swivel Knee Tucks

(Disconnect cables and remove Squat Stand)


Targets: Upper body strength and stability, complete core, lower body mobility


Exercise Description:

  • Kneel on the glideboard facing away from the tower and place the hands on the floor in front of the bottom base.
  • Keeping shoulders stacked on top of wrists, extend the legs long by opening the glideboard into a plank position.
  • Bend the knees to one side as the glideboard closes, and then return to a plank.
  • Alternate swiveling the knees to each side with core control.
  • Keep the upper body still and stabile as you perform the entire exercise.


Cool Down

Perform your own post workout stretches to recover and lengthen the muscles worked and prepare them for the next workout.


Check out the video to see how to perform these exercises in Circuit format!

The “picture perfect” workout for those who are tight for time should include a full body circuit workout composed of cardio and strength exercises. It’s an effective, efficient, diverse, and fun method to add into any fitness routine.


Circuit training is the perfect workout to challenge your entire body and get maximum results in minimal time.





Maria Sollon

Maria Sollon Scally MS, CSCS holds a Master’s Degree in Performance Enhancement/Injury Prevention and Kinesiology. She has obtained numerous certifications in various areas of fitness and is a national conference presenter. Maria specializes in Pilates, Performance Coaching, and Corrective Exercise Techniques and Kettlebells. She is the creator of the Plyo Pilates Method and has developed a series of amazing workout DVDs. She is a Master Trainer for Total Gym, Resist-a-Ball, Body Blade, Peak Pilates, Kettle Bell Concepts and is a freelance writer for Fitness accredited magazines, newsletters, and fitness blog sites. Maria demonstrates her knowledge each day and uses her dynamic creativity throughout her specialized line of work. (purchasable workout videos) (workout clips)

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