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Drop the Next Round — Body-Weight Workout

The Workout

Today we’re going to kick it up a notch with a workout called Drop the Next Round. This circuit is an effective way to build endurance and maximize your results.

You’ll start with 8 exercises and 8 rounds. After completing each round, you’ll eliminate one exercise and increase the duration of the following round.

Muscles Targeted

  • Total body: You’ll improve your cardiovascular endurance and overall muscle tone.

What You’ll Need

  • No equipment
  • An exercise mat (optional)

Work Instructions

  • Begin with 8 exercises. Each round, your time increases by 10 seconds and the number of exercises decrease.
  • Take a 5-10 second rest between each exercise and a short break following each round.

Rounds 1-8:

  • Round 1: Do each of the 8 exercises for 20 seconds
  • Round 2: Complete exercises 1-7 for 30 seconds (drop exercise 8)
  • Round 3: Exercises 1-6 for 40 seconds (drop exercise 7)
  • Round 4: 1-5 for 50 seconds
  • Round 5: 1-4 for 60 seconds
  • Round 6: 1-3 for 70 seconds
  • Round 7: 1 and 2 for 80 seconds
  • Round 8: Complete exercise 1 for 90 seconds


After finishing your workout, don’t forget to thank your amazing body for all its hard work!
Cheers to a healthy lifestyle and living FULLforLife!
xo, Pam & Kalie

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Hi beautiFULL, We’re Pam and Kalie

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