Solo Barbell AMCAP Circuit

Barbell Weight Plates / Hand Weights / Mats / Steps & Risers

4 min Circuits

Circuit 1

  • Squats, 10 reps
  • Chest Press, 10 reps
  • Chest Flys, 10 reps (use weight plates or dumbbells)

Repeat, as many circuits as possible

Circuit 2

  • Deadlift to rows (knees, belly, knees, rise) 10 reps
  • Clean and Press, 10 reps

Repeat, as many circuits as possible

Tabata (20 seconds of work / 10 second break, 4x/exercise)

Alternate between exercises until you finish

  • Squat, Curl and Press
  • Speed Planks

Circuit 3

  • Bicep Curls, 10 reps
  • Tricep Dips, 10 reps

Repeat, as many circuits as possible

Tabata

  • Squat then Lunge (hold a weight plate or dumbbell with one or both hands)
  • While standing, drive Knee to Elbow

Circuit 4

  • Upright Rows, 10 reps
  • L-T-Y Shoulder Raises, 10 reps (use weight plates or dumbbells)
  • Pushups, 10 reps

Repeat, as many circuits as possible

Circuit 5

  • Planks with Leg Tap Out, 10 reps/side
  • Russian Twist, 10 reps/side

Repeat, as many circuits as possible

Tabata

  • Plyo Split Jumps
  • Bicycle Crunches

Half Tabata (x4)

  • Fast Feet to Burpee

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