Weekly workout plan – easy to fit in circuit routine

Last updated on April 16th, 2021 at 10:56 am

Work all your main muscle groups with this circuit style weekly workout plan.  The workout is only 20 minutes long, so doing it 3 times a week will only take an hour out of your schedule.

How to do the workout

The 5 exercises are below.  Do each exercise for one minute and then start again, doing 3 sets of all the exercises in total.  You should also do a warm up before you start, using the exercises here.  You can read more about why warm up is important here.

See the end of the post to get a printable chart of the exercises.

Before you do the workout, please read these exercise safety guidelines.

Exercise instructions

#1 lunge with arm raise

Lunge with arm raise

  • Stand with your feet about hip distance apart.
  • Leg action: Take one leg out behind you and touch your toes to the floor. Now bend at both knees, so that you lower your body towards the floor.
  • Arm action: at the same time, raise your arms in front of your body up to shoulder height.
  • Return to the starting position and repeat on your other leg.

#2 arm circles

Weekly workout plan arm circles

  • Stand with your feet about hip distance apart and take your arms up to shoulder height.  Keep your shoulders relaxed – don’t shrug.
  • Keeping your arms straight, circle them for 30 seconds clockwise and then reverse the direction.

#3 squat with butterfly arms

Squat with butterfly arms

  • Stand tall with your shoulders back and down.
  • Get your arms into the starting position: upper arms parallel with the floor, elbows bent at 90 and arms held in front of your body, as shown in the diagram.
  • Squat to the side.  At the same time, open your arms out, keeping your upper arms parallel with the floor.
  • Come back to the starting position.
  • Repeat, this time squatting to the other side.

#4 Knee lift & arm raise

Weekly workout plan - knee lift

  • Raise your arms overhead.
  • Lower your arms as you lift one knee.
  • Raise your arms as you lower the knee.
  • Lower your arms as you lift the other knee.

#5 wall sit

Wall sit - weekly workout plan

Important: as the muscles are held in a static contraction for the wall sit, it can cause a rise in blood pressure.  This means that anyone with high blood pressure should not do this exercise.

  • Stand with your back to the wall, about 18-24 inches away from it, legs hip distance apart.
  • Using your hands to help support you, bend your knees as you lean your back against the wall.
  • When your back is fully in contact with the wall, start to slide down, until your thighs are parallel with the floor.
  • Check that your knees are lined up above your ankles – adjust your foot position if not.

The weekly workout plan

For this circuit, you should do each exercise for 1 minute, then move onto the next exercise.  After you’ve done all 5, start again.  Do 3 full circuits per workout and do 3 workouts per week.  You can get a printable workout chart using the form below.

Weekly workout plan

Get a printable copy of this chart

Sign up for My Fitness Planner updates and get a free printable download of this workout  e-mailed to you:

After you sign up, you’ll get 2 e-mails:
The first will ask you for a one-click confirmation of your subscription
Once you’ve confirmed, you’ll get a second e-mail with a link to your download

More quick workouts to try:

glute isolation workoutCardio circuit workout

The following content is only available to logged in users. Click to log in (opens in a new window – refresh this page after logging in).