Boost your Physical Functionality with this Brutal Whole-body Circuit

Updated: Oct 10, 2020

a man performing exercises as part of an intense gym circuit session

If you’re looking to develop physical functionality whilst shaping a Miami Beach body then call off the search, this circuit more than satisfy both requirements. Comprised of calisthenics and resistance exercises, all neatly and uniformly contained in century-sized rep sets, to emerge victorious from this physical fist fight you’ll have to traverse a truly multi-dimensional training session.

The unconventional design of this circuit will push your fitness to the limit. For not only will it inflate your muscles to bursting in minutes but it’ll induce a burn that would make even Satan himself break into a sweat.

Against the timer your objective is to complete all 1300 repetitions. But beware, as you’ll find out in more detail below, burpee punishments await those who haven’t got the willpower to push through the pain.

How it works

You are to complete 100 repetitions on each exercise. Work through the circuit in the exact order laid out below – 1 down to 13. There’s a catch with this session though . . . catch: once you start an exercise you are forbidden from moving on until you have completed all one hundred reps.

Also, if you do rest in-between the 100 repetitions, regardless of how many times, you must perform a set of 10 burpees as a punishment. Example: if you split the bench press into sets of 25reps you would incur 30 burpees: 25reps bench press – 10reps burpees – 25reps bench press – 10reps burpees – 25reps bench press – 10reps burpees – 25reps bench press. Here you would have added 30 extra burpees to one exercise. Ouch!

With that in mind I recommend that you rest as infrequently as possible between each exercise. (If this is a little too severe and you fear that you’ll spend most of the circuit performing burpees either: a) scrap the punishment; or b) reduce punishment reps to 5 or 2.)

Key points

  • This circuit is in the lineal format so each exercise is only to be visited once

  • You are to perform 100 repetitions on each of the 13 exercises

  • There will be some who might not be able to complete 100reps without resting. To you I suggest breaking the 100reps down into manageable ‘bite-sized’ chunks. However, you must be prepared for the punishment that follows (rock and hard place comes to mind).

  • Do not forget that once the clock starts you are not to stop it until all 1300reps have been completed

Equipment needed

  • Olympic barbell (2 X clips and 2 X 10kg discs)

  • Lat pulldown machine

  • Kettlebell (24kg)

  • Plyometric box (about 2 foot tall)

  • Dumbbells (2 x 10kg)



  • 2000m Run

  • 1000m Row


1. 100reps – Bench press (40kg)
2. 100reps – Bent-over row (40kg)
3. 100reps – Squats (40kg)
4. 100reps – Hanging leg raises
5. 100reps – Burpees
6. 100reps – Press-ups
7. 100reps – Lat pulldowns (40kg)
8. 100reps – Squat thrusts
9. 100reps – Step-ups (50 each leg) (2 X 10kg dumbbells)
10. 100reps – Squats (no weight) (arse touching bench)
11. 100reps – Kettlebell swing (24kg)
12. 100reps – Kettlebell clean & jerk (24kg)
13. 100reps – Kettlebell single arm swing (50 each arm) (24kg)

Total reps = 1300

Total weight lifted = 25,200kg

Burpee punishment = 0

Time to beat = 29 minutes & 4 seconds

(Let me know what time you achieved:

General advice/rules

  • Remember: if you stop during an exercise you must perform a set of 10 burpees.

  • Throughout the step-ups, kettlebell clean & jerk and kettlebell single arm swing, you are allowed to change to the opposite leg/arm as many times as you like, but you are not permitted to rest whilst changing.

Exercise Tutorial

If you’re unsure about how to perform any of the exercises in this circuit see the tutorials below and all will be revealed.

1: Bent-over row

2: Burpees

3: Kettlebell swing

4: Kettlebell clean & jerk/press


Enjoyed this circuit? Has it left you hungry for more? Click on the image below and get your copy of the Hungry4Fitness Book of Circuits Vol. 1.

Circuit training is one of the best forms of physical exercise for maintaining and increasing overall-fitness. A well designed circuit will provide a great cardiovascular workout, strengthening the heart and lungs in the process, whilst also improving muscle endurance and developing functional strength. This unique combination, of fat burning and muscle building, which singular exercises, such as running, cycling, swimming or weights cannot give, will help to sculpt a lean defined physique.


(As we are very interested in user feedback at Hungry4Fitness, I would be very grateful if you could take a few seconds out of your day to leave a comment. Thanks in advance!)

Blog Author

Adam Priest is a former Royal Marines Commando, professional personal trainer, lecturer, boxing and Thai boxing enthusiast.

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