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GET MOVING!

Our body wasn’t designed to sit for 8+ hours a day. It was meant to move! Amplify your results and perform your best while you fuel your best by completing these different circuits at home or in the gym.

Let’s be honest, we could all benefit from a little bodyweight training. Whether you’re new to working out or a bona fide pro, these circuits are specifically designed to take your progress to the next level.

CROSSFIT
BODY BUILDING
ENDURANCE
Crossfit
Body Building
Endurance
  • Crossfit
  • Body Building
  • Endurance
  • CROSSFIT
  • BODY BUILDING
  • ENDURANCE

Advanced

Maybe you surpassed Novice level quite some time ago. Fear not, we have a few intense expert-level circuits for you. There are just a few movements you should get down first, if you don’t know these movements already:

  • Week 1
  • Week 2
  • Week 3
  • Week 4
CROSSFIT WEEK 1 CIRCUIT
60 seconds each, 45-60 seconds of rest
  • Pull-ups

    Pull-ups
  • Deadlifts

    Deadlifts
  • Barbell Cleans

    Barbell Cleans
  • Clean and Jerk

    Clean and Jerk
  • Kettlebell Swings

    Kettlebell Swings
BODY BUILDING WEEK 1 CIRCUIT


  • Incline Bench Press: 4 sets x 10 reps

    Incline Bench Press: 4 sets x 10 reps
  • Weighted Dips: 3 sets x 10 reps

    Weighted Dips: 3 sets x 10 reps
  • Pull-ups: 5 sets x 8-10 reps

    Pull-ups: 5 sets x 8-10 reps
  • Barbell Squats: 3 sets x 10 reps

    Barbell Squats: 3 sets x 10 reps
ENDURANCE WEEK 1 CIRCUIT
60 seconds each, 45-60 seconds of rest
  • Machine Row

    Machine Row
  • Lunges

    Lunges
  • Jumping Squats

    Jumping Squats
  • Push-ups

    Push-ups
  • Planks

    Planks
CROSSFIT WEEK 2 CIRCUIT
60 seconds each, 45-60 seconds of rest
  • Battling Ropes

    Battling Ropes
  • Pull-ups

    Pull-ups
  • Sled Runs

    Sled Runs
  • Deadlifts

    Deadlifts
  • Push-ups

    Push-ups
BODY BUILDING WEEK 2 CIRCUIT


  • Barbell Rows: 4 sets x 10 reps

    Barbell Rows: 4 sets x 10 reps
  • Pull-ups: 5 sets x 8-10 reps

    Pull-ups: 5 sets x 8-10 reps
  • Barbell Press: 3 sets x 12 reps

    Barbell Press: 3 sets x 12 reps
  • Deadlifts: 5 sets x 5 reps

    Deadlifts: 5 sets x 5 reps
  • Curls: 5 sets x 15 reps

    Curls: 5 sets x 15 reps
ENDURANCE WEEK 2 CIRCUIT
60 seconds each, 45-60 seconds of rest
  • Air Squats

    Air Squats
  • Kettlebell Swings

    Kettlebell Swings
  • Push-ups

    Push-ups
  • Battling Ropes

    Battling Ropes
CROSSFIT WEEK 3 CIRCUIT
60 seconds each, 45-60 seconds of rest
  • Clean and Jerk

    Clean and Jerk
  • Pull-ups

    Pull-ups
  • Jumping Jacks

    Jumping Jacks
  • Battling Ropes

    Battling Ropes
  • Kettlebell Swings

    Kettlebell Swings
BODY BUILDING WEEK 3 CIRCUIT


  • Barbell Squats: 4 sets x 10 reps

    Barbell Squats: 4 sets x 10 reps
  • Pull-ups: 3 sets x 10 reps

    Pull-ups: 3 sets x 10 reps
  • Curls: 5 sets x 15 reps

    Curls: 5 sets x 15 reps
  • Dips: 5 sets x 15 reps

    Dips: 5 sets x 15 reps
ENDURANCE WEEK 3 CIRCUIT
60 seconds each, 45-60 seconds of rest
  • Mountain Climbers

    Mountain Climbers
  • Machine Row

    Machine Row
  • Kettlebell Swings

    Kettlebell Swings
CROSSFIT WEEK 4 CIRCUIT
60 seconds each, 45-60 seconds of rest
  • Kettlebell Swings

    Kettlebell Swings
  • Push-ups

    Push-ups
  • Mountain Climbers

    Mountain Climbers
  • Deadlifts

    Deadlifts
BODY BUILDING WEEK 4 CIRCUIT


  • Lunges: 3 sets x 10 reps

    Lunges: 3 sets x 10 reps
  • Curls: 4 sets x 12 reps

    Curls: 4 sets x 12 reps
  • Bench Press: 5 sets x 5 reps

    Bench Press: 5 sets x 5 reps
  • Plank: 1 minute

    Plank: 1 minute
ENDURANCE WEEK 4 CIRCUIT
60 seconds each, 45-60 seconds of rest
  • Machine Cycle

    Machine Cycle
  • Machine Row

    Machine Row
  • Air Squats

    Air Squats
  • Kettlebell Swings

    Kettlebell Swings

Novice

New to the fitness lifestyle? Don’t sweat it. These exercises can be done at home, require little to no equipment, and are designed to work your whole body. The best part? You only need 15-20 minutes per day to get the fat-burning, feel-good benefits. Start with these 5 exercises:

  • Week 1
  • Week 2
  • Week 3
  • Week 4
CROSSFIT WEEK 1 CIRCUIT
30 seconds each, 45-60 seconds of rest
  • Burpees

    Burpees
  • Battling Ropes

    Battling Ropes
  • Push-ups

    Push-ups
  • Overhead Barbell Press


    Overhead Barbell Press

  • Deadlift

    Deadlift
BODY BUILDING WEEK 1 CIRCUIT


  • Bench Press: 3 sets x 10-12 reps

    Bench Press: 3 sets x 10-12 reps
  • Alternating Dumbbell Curls: 4 sets x 15 reps

    Alternating Dumbbell Curls: 4 sets x 15 reps
  • Back Squats: 3 sets x 8-10 reps

    Back Squats: 3 sets x 8-10 reps
  • Pull-ups: 5 sets x 8-10 reps

    Pull-ups: 5 sets x 8-10 reps
ENDURANCE WEEK 1 CIRCUIT
30 seconds each, 45-60 seconds of rest
  • Medicine Ball Slam

    Medicine Ball Slam
  • Jumping Squats

    Jumping Squats
  • Sled Runs

    Sled Runs
  • Machine Row

    Machine Row
  • Kettlebell Swings

    Kettlebell Swings
CROSSFIT WEEK 2 CIRCUIT
30 seconds each, 45-60 seconds of rest
  • Pull-ups


    Pull-ups

  • Medicine Ball Slams


    Medicine Ball Slams

  • Kettlebell Swings

    Kettlebell Swings
  • Push-ups


    Push-ups

  • Air Squats


    Air Squats

BODY BUILDING WEEK 2 CIRCUIT


  • Back Squat: 4 sets x 10 reps

    Back Squat: 4 sets x 10 reps
  • Bench Press: 3 sets x 10 reps

    Bench Press: 3 sets x 10 reps
  • Kettlebell Swings: 3 sets x 20 reps

    Kettlebell Swings: 3 sets x 20 reps
  • Pull-ups: 3 sets x 8-10 reps

    Pull-ups: 3 sets x 8-10 reps
  • Deadlift: 3 sets x 10 reps

    Deadlift: 3 sets x 10 reps
ENDURANCE WEEK 2 CIRCUIT
30 seconds each, 45-60 seconds of rest

  • Machine Row

    Machine Row
  • Kettlebell Swings

    Kettlebell Swings
  • Jumping Jacks

    Jumping Jacks
  • Jog In Place

    Jog In Place
  • Planks

    Planks
CROSSFIT WEEK 3 CIRCUIT
30 seconds each, 45-60 seconds of rest
  • Air Squats

    Air Squats
  • Jumping Jacks

    Jumping Jacks
  • Battling Ropes

    Battling Ropes
  • Pull-ups

    Pull-ups
  • Medicine Ball Slams

    Medicine Ball Slams
BODY BUILDING WEEK 3 CIRCUIT


  • Bench Press: 4 sets x 10 reps

    Bench Press: 4 sets x 10 reps
  • Deadlifts: 3 sets x 10 reps

    Deadlifts: 3 sets x 10 reps
  • Curls: 3 sets x 15 reps

    Curls: 3 sets x 15 reps
  • Dips: 3 sets x 15 reps

    Dips: 3 sets x 15 reps
  • Air Squats: 3 sets x 10 reps

    Air Squats: 3 sets x 10 reps
ENDURANCE WEEK 3 CIRCUIT
30 seconds each, 45-60 seconds of rest
  • Kettlebell Swings

    Kettlebell Swings
  • Air Squats

    Air Squats
  • Jog In Place

    Jog In Place
  • Jumping Jacks

    Jumping Jacks
CROSSFIT WEEK 4 CIRCUIT
30 seconds each, 45-60 seconds of rest
  • Barbell Cleans

    Barbell Cleans
  • Pull-ups

    Pull-ups
  • Air Squats

    Air Squats
  • Battling Ropes

    Battling Ropes
  • Push-ups

    Push-ups
BODY BUILDING WEEK 4 CIRCUIT


  • Barbell Rows: 4 sets x 10 reps

    Barbell Rows: 4 sets x 10 reps
  • Pull-ups: 3 sets x 8-10 reps

    Pull-ups: 3 sets x 8-10 reps
  • Air Squats: 3 sets x 10 reps


    Air Squats: 3 sets x 10 reps

  • Curls: 3 sets x 15 reps

    Curls: 3 sets x 15 reps
  • Deadlifts: 3 sets x 10 reps


    Deadlifts: 3 sets x 10 reps

ENDURANCE WEEK 4 CIRCUIT
30 seconds each, 45-60 seconds of rest
  • Jog In Place

    Jog In Place
  • Air Squats

    Air Squats
  • Jumping Jacks

    Jumping Jacks
  • Kettlebell Swings

    Kettlebell Swings

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