Plus Size Workout of the Month: Add-On Circuit

Plus Size Workout of the Month: Add-On Circuit

The Plus Size Workout of the Month for August 2016 is an add on circuit using predominantly body weight. Ideally a couple of dumbbells and a resistance band would be great for this one but jump on over to our Facebook page for help with modifications if you don’t have these items.

As with all exercise, if it’s been a while since you were physically active or you have any health concerns, please check with your doctor to make sure they are happy for you to increase your activity. In most cases, they will encourage you to start moving more but it’s always been to get the okay for your unique set of circumstances.

Now, this workout is a little bit similar to The Accumulator workout that we featured a couple of months ago. Every round, you add an extra exercise until you have completed all twelve rounds. You’ll find the exercises below as well as an example of how it works with these exercises.

Add-On Circuit Exercises

  1. Run (around the yard, house or block)
  2. Walk Out Burpees
  3. Total Body Extensions
  4. Drops
  5. Lunges (each leg)
  6. Push Ups
  7. Step Ups (each leg)
  8. Resistance Band Row
  9. Squat
  10. Dumbbell Shoulder Press
  11. Basic Crunch
  12. Glute Bridge


So? How does it work? Basically, the number next to the exercise is the number of reps you need to do.

With the exercises listed about this is what the first four rounds would look like.

Round One: 1 x Run
Round Two: 1 x Run, 2 x Walk Out Burpees
Round Three: 1 x Run, 2 x Walk Out Burpees, 3 x Total Body Extensions
Round Four: 1 x Run, 2 x Walk Out Burpees, 3 x Total Body Extensions, 4 Drops

Continue until you have done all 12 rounds. Rest between rounds if required but try to minimise break time during rounds.

As I mentioned before, if you need help with modifications or you just want to let us know how you went, stop by our Facebook page for a chat 🙂