Born Fitness Workouts - The Full-Body Soul Crusher


The Workout

It's what I call the "soul crusher", but it was actually written by Brian Krahn, "The Full Body Death Circuit". This is my metabolic day from hell, and I'm currently working with Brian on a special project.


The Total Workout Plan

This is only one day of a 5-day training program. Split is upper, lower and upper-specialty focused. Lower-specialty focus is lower. Metabolic (the whole body circuit)

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Bonus tip(s)

You will lose your grip around the step-ups or the split squats. So, use lighter weights. Once you start the lunges, it will be a battle for your wits.

Try to rest as much as you can while you are still recovering from your workout. This workout is all about intensity. Don't rush your recovery.

This is a great workout for body recomp and fat loss. It can also be used to condition your muscles in a muscle-building workout.

"The Full Body Death Circuit."

You can do this circuit: Do each exercise one after the other with as little rest as you can. Take a break for 2-4 minutes after you have completed all eight exercises. For a total of three circuits, repeat the process two more times.


Dumbbell press x12-15

Doubell rows for two-arms x 12-15

Dumbbell step ups, x 10-12

DB split squats x 10-12

Walking lunge x 30 reps each leg (ugh).

Do 30 bodyweight squats (because your legs won't move)

Pushups x AMAP (as many times as possible).

Reverse crunches x 10-15


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