🔥 Day 10: Full-Body Circuit Blast – Burn, Tone & Transform
💥 Total Body Burnout
Welcome to Day 10, Gym Beast! You’ve built momentum, developed consistency, and now it’s time to crank up the intensity with a full-body circuit that targets every major muscle group while keeping your heart rate elevated for maximum fat burn. Today is a metabolic conditioning day—you’ll sweat, tone, and torch calories like a beast!
🎯 Today’s Goals:
- Ignite fat burn with full-body circuits
- Build lean muscle in all major muscle groups
- Boost cardiovascular endurance
- Improve total-body coordination and athleticism
🏋️♂️ Day 10 Training Plan
| Workout Section | Activity | Duration |
|---|---|---|
| Warm-Up | Full-body dynamic warm-up | 5 minutes |
| Circuit 1 | Strength & Cardio Mix (upper + lower + core) | 10 minutes |
| Circuit 2 | Bodyweight HIIT circuit | 10 minutes |
| Finisher | Tabata Blast (Max Intensity) | 4 minutes |
| Cool Down | Full-body stretch & breathwork | 5 minutes |
🔥 Warm-Up (Dynamic Flow)
Perform each for 30 seconds:
- Arm Circles + Arm Swings
- Inchworm Walkouts
- Air Squats
- High Knees
- Shoulder Taps in Plank
🧨 Full Body Circuit 1 (Repeat 2 Rounds)
Perform each exercise for 45 seconds, rest 15 seconds:
- Dumbbell Thrusters (Squat to Overhead Press)
- Mountain Climbers
- Bent-Over Rows
- Alternating Reverse Lunges with Bicep Curls
- Russian Twists (Weighted or Bodyweight)
- Jump Rope (or high knees)
Rest 1 minute between rounds.
⚡ Circuit 2: HIIT Bodyweight (Repeat 2 Rounds)
Perform each for 40 seconds, rest 20 seconds:
- Burpees
- Push-Ups
- Jumping Lunges
- Plank to Push-Up
- Squat Pulses
🔥 Finisher: Tabata Inferno (4 Minutes Total)
20 seconds on / 10 seconds rest – 2 rounds each:
- Jump Squats
- Mountain Climbers
- Fast Feet
- Plank Jacks
Total = 8 Rounds / 4 Minutes
🥗 Nutrition Tip of the Day: Eat to Recover
After a full-body workout, your body needs protein for muscle recovery and carbs to replenish glycogen. Ideal post-workout meal:
- Grilled chicken or tofu + brown rice/quinoa
- A banana with a protein shake
- Eggs with multigrain toast + avocado
Hydrate well — aim for 3+ liters of water throughout the day.
🧠 Mindset of the Day: You’re Earning Your Transformation
Day 10 is a milestone. You’ve shown up for over a week. That’s a huge win! Results aren’t about perfection—they’re about commitment. Every rep, every drop of sweat, and every healthy choice counts. You’re becoming stronger inside and out. Keep going.
📸 Social Prompt (Optional):
Today’s Challenge:
Post a photo mid-circuit, sweaty and proud 💪
Caption: “Day 10 Circuit Slayer 🔥 Who else is crushing their fitness goals? #GymBeastDay10 #TransformationInProgress”
Tag us @GymBeastIndore – We’d love to share your hustle!
You did it, Gym Beast! Day 10 is in the books, and your progress is starting to shine. Get ready for Day 11: Active Recovery & Mobility, where we stretch, release tension, and recharge for the next phase of the challenge.
Let’s keep the momentum strong! 💯🔥
