a 5-day full-body circle WOD routine in a tabular format, focusing on weight loss, improving stamina, strength, power, and
speed. Each day consists of exercises to be performed in a
circuit format, with a total duration of 40 minutes per session (excluding warm-ups).
Day 1 Day 2 Day 3
Exercise Duration/Reps Rest Exercise Duration/ Rest Exercise Duration/ Rest
Reps Reps
Squats 45 seconds 15s
Pistol Squats (Alternating) 45 seconds 15s Squats 45 seconds 15s
Burpees 45 seconds 15s
Down-Dog Push-Ups 45 seconds 15s Burpees 45 seconds 15s
Lunges (Alternating) 45 seconds 15s
Crunches 45 seconds 15s Lunges (Reverse) 45 seconds 15s
Push-Ups (Standard) 45 seconds 15s
Sit-Ups 45 seconds 15s Push-Ups (Wide Grip) 45 seconds 15s
Mountain Climbers 45 seconds 15s
Single-Leg Pelvic Peel 45 seconds 15s Mountain Climbers 45 seconds 15s
V-Ups 45 seconds 15s
Frog Hold 45 seconds 15s V-Ups 45 seconds 15s
Reverse Plank Bridge 45 seconds 15s
One-Arm Push-Ups (Altern) 45 seconds 15s Reverse Plank Bridge 45 seconds 15s
Dips on Floor/Plyo Box 45 seconds 15s
Bridge 45 seconds 15s Dips on Floor/Plyo Box 45 seconds 15s
Repeat Circuit x4
Repeat Circuit x4 Repeat Circuit x4
Day 4 Day 5
Exercise Duration/ Rest Exercise Duration/ Rest
Reps Reps
Pistol Squats (Alternating) 45 seconds 15s Squats 45 seconds 15s
Down-Dog Push-Ups 45 seconds 15s Burpees 45 seconds 15s
Crunches 45 seconds 15s Lunges (Walking) 45 seconds 15s
Sit-Ups 45 seconds 15s Push-Ups (Close Grip) 45 seconds 15s
Single-Leg Pelvic Peel 45 seconds 15s Mountain Climbers 45 seconds 15s
Frog Hold 45 seconds 15s V-Ups 45 seconds 15s
One-Arm Push-Ups 45 seconds 15s Reverse Plank Bridge 45 seconds 15s
(Alternating)
Dips on Floor/Plyo Box 45 seconds 15s
Bridge 45 seconds 15s
Repeat Circuit x4
Repeat Circuit x4
