It's that time of the year, folks: You've had your cake—and probably eaten it—and now it's time to torch all those extra calories you tucked away over the festive season. While December is all about packing on the mass, January is about working on that sculpted physique you've been promising yourself.

There's no better way to start than with this countdown circuit workout from elite fitness model and top personal trainer Kizzito Ejam. "This is the circuit workout I love to use at the beginning of the year to prime my body and get me back into the gym groove after indulging over the holidays," Kizzito says. "Its purpose is to rev up the metabolism, activate latent muscle groups, and prime the body to be able to achieve those fitness goals we all like to set for ourselves."



This is called a countdown circuit for a reason; the reps count down as the sets add up. You begin by completing 10 reps per exercise, followed by a brief rest period. For the second circuit, you complete 9 reps per exercise and then rest again. As the program continues, you repeat each circuit of exercises with 1 fewer rep per set until you reach your 10th circuit, where you perform just 1 rep per exercise.

The first week is all about utilizing your bodyweight, so there are no excuses about having to lift any heavy weights. The rest periods change week to week. As your rep counts decrease toward the end of each circuit, try to reduce your rest periods.

Week 1 Bodyweight Circuit: 4-Day Split
1
Circuit
Bodyweight Squat
1 set, 10 reps
1 set, 9 reps
1 set, 8 reps
1 set, 7 reps
1 set, 6 reps
1 set, 5 reps
1 set, 4 reps
1 set, 3 reps
1 set, 2 reps
1 set, 1 rep
Pullups
1 set, 10 reps
1 set, 9 reps
1 set, 8 reps
1 set, 7 reps
1 set, 6 reps
1 set, 5 reps
1 set, 4 reps
1 set, 3 reps
1 set, 2 reps
1 set, 1 rep
Pushups
1 set, 10 reps
1 set, 9 reps
1 set, 8 reps
1 set, 7 reps
1 set, 6 reps
1 set, 5 reps
1 set, 4 reps
1 set, 3 reps
1 set, 2 reps
1 set, 1 rep
Mountain Climbers
1 set, 10 reps
1 set, 9 reps
1 set, 8 reps
1 set, 7 reps
1 set, 6 reps
1 set, 5 reps
1 set, 4 reps
1 set, 3 reps
1 set, 2 reps
1 set, 1 rep
Bench Dips
1 set, 10 reps
1 set, 9 reps
1 set, 8 reps
1 set, 7 reps
1 set, 6 reps
1 set, 5 reps
1 set, 4 reps
1 set, 3 reps
1 set, 2 reps
1 set, 1 rep
Knee Tuck Jump
1 set, 10 reps
1 set, 9 reps
1 set, 8 reps
1 set, 7 reps
1 set, 6 reps
1 set, 5 reps
1 set, 4 reps
1 set, 3 reps
1 set, 2 reps
1 set, 1 rep
Week 2 Dumbbell Circuit: 4-Day Split
1
Circuit
Shorten rest periods as workout progresses
Seated Dumbbell Press
1 set, 10 reps
1 set, 9 reps
1 set, 8 reps
1 set, 7 reps
1 set, 6 reps
1 set, 5 reps
1 set, 4 reps
1 set, 3 reps
1 set, 2 reps
1 set, 1 rep
Incline Dumbbell Press
1 set, 10 reps
1 set, 9 reps
1 set, 8 reps
1 set, 7 reps
1 set, 6 reps
1 set, 5 reps
1 set, 4 reps
1 set, 3 reps
1 set, 2 reps
1 set, 1 rep
Dumbbell Squat
1 set, 10 reps
1 set, 9 reps
1 set, 8 reps
1 set, 7 reps
1 set, 6 reps
1 set, 5 reps
1 set, 4 reps
1 set, 3 reps
1 set, 2 reps
1 set, 1 rep
Stiff-Legged Dumbbell Deadlift
1 set, 10 reps
1 set, 9 reps
1 set, 8 reps
1 set, 7 reps
1 set, 6 reps
1 set, 5 reps
1 set, 4 reps
1 set, 3 reps
1 set, 2 reps
1 set, 1 rep
Bent Over Two-Dumbbell Row
1 set, 10 reps
1 set, 9 reps
1 set, 8 reps
1 set, 7 reps
1 set, 6 reps
1 set, 5 reps
1 set, 4 reps
1 set, 3 reps
1 set, 2 reps
1 set, 1 rep
Dumbbell Bicep Curl
1 set, 10 reps
1 set, 9 reps
1 set, 8 reps
1 set, 7 reps
1 set, 6 reps
1 set, 5 reps
1 set, 4 reps
1 set, 3 reps
1 set, 2 reps
1 set, 1 rep
Air Bike
1 set, 10 reps
1 set, 9 reps
1 set, 8 reps
1 set, 7 reps
1 set, 6 reps
1 set, 5 reps
1 set, 4 reps
1 set, 3 reps
1 set, 2 reps
1 set, 1 rep
Week 3 Barbell/EZ-Bar Circuit: 4-Day Split
1
Circuit
Shorten rest periods as workout progresses. Rest only 30 seconds for last three circuits.
Standing Military Press
1 set, 10 reps
1 set, 9 reps
1 set, 8 reps
1 set, 7 reps
1 set, 6 reps
1 set, 5 reps
1 set, 4 reps
1 set, 3 reps
1 set, 2 reps
1 set, 1 rep
Barbell Bench Press - Medium Grip
1 set, 10 reps
1 set, 9 reps
1 set, 8 reps
1 set, 7 reps
1 set, 6 reps
1 set, 5 reps
1 set, 4 reps
1 set, 3 reps
1 set, 2 reps
1 set, 1 rep
Bent Over Barbell Row
1 set, 10 reps
1 set, 9 reps
1 set, 8 reps
1 set, 7 reps
1 set, 6 reps
1 set, 5 reps
1 set, 4 reps
1 set, 3 reps
1 set, 2 reps
1 set, 1 rep
Barbell Deadlift
1 set, 10 reps
1 set, 9 reps
1 set, 8 reps
1 set, 7 reps
1 set, 6 reps
1 set, 5 reps
1 set, 4 reps
1 set, 3 reps
1 set, 2 reps
1 set, 1 rep
EZ-Bar Curl
1 set, 10 reps
1 set, 9 reps
1 set, 8 reps
1 set, 7 reps
1 set, 6 reps
1 set, 5 reps
1 set, 4 reps
1 set, 3 reps
1 set, 2 reps
1 set, 1 rep
Barbell Squat
1 set, 10 reps
1 set, 9 reps
1 set, 8 reps
1 set, 7 reps
1 set, 6 reps
1 set, 5 reps
1 set, 4 reps
1 set, 3 reps
1 set, 2 reps
1 set, 1 rep
Front Barbell Squat
1 set, 10 reps
1 set, 9 reps
1 set, 8 reps
1 set, 7 reps
1 set, 6 reps
1 set, 5 reps
1 set, 4 reps
1 set, 3 reps
1 set, 2 reps
1 set, 1 rep
EZ-Bar Skullcrusher
1 set, 10 reps
1 set, 9 reps
1 set, 8 reps
1 set, 7 reps
1 set, 6 reps
1 set, 5 reps
1 set, 4 reps
1 set, 3 reps
1 set, 2 reps
1 set, 1 rep
Flat Bench Lying Leg Raise
1 set, 10 reps
1 set, 9 reps
1 set, 8 reps
1 set, 7 reps
1 set, 6 reps
1 set, 5 reps
1 set, 4 reps
1 set, 3 reps
1 set, 2 reps
1 set, 1 rep
Barbell Ab Rollout
1 set, 10 reps
1 set, 9 reps
1 set, 8 reps
1 set, 7 reps
1 set, 6 reps
1 set, 5 reps
1 set, 4 reps
1 set, 3 reps
1 set, 2 reps
1 set, 1 rep

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