A workout program for your weight loss clients
Start from Full Body Circuits in the Kovo library: supersets with short rests, 3 days a week for 8 weeks.
No credit card required
Full Body Circuits pairs exercises back to back with short rests, so each workout keeps moving. Every day trains the whole body and ends with a fast pair of moves, like kettlebell swings with mountain climbers.
Kovo library
Full Body Circuits
Do each pair back to back, then rest. Short rests keep the work moving.
Routine A
Circuit A
6 exercises · 18 sets
Goblet Squat (Dumbbell)Quads · Dumbbell
Superset with the next oneKovo picks the weight
3 × 10 to 12
rest 1 min
80% effort
3 × 8 to 12
rest 1 min
80% effort
3 × 10 to 12
rest 1 min
80% effort
3 × 10 to 12
rest 1 min
80% effort
3 × 15
rest 45 s
80% effort
3 × 30 s
rest 45 s
Routine B
Circuit B
6 exercises · 18 sets
- Reverse Lunge (Dumbbell)
Glutes · Dumbbell
Superset with the next oneEach sideKovo picks the weight
3 × 10
rest 1 min
80% effort
3 × 10 to 12
rest 1 min
80% effort
3 × 10 to 12
rest 1 min
80% effort
- Step-Up (Dumbbell)
Quads · Dumbbell
Superset with the one beforeEach sideKovo picks the weight
3 × 10
rest 1 min
80% effort
Farmers Carry (Dumbbell)Forearms · Dumbbell
Superset with the next one
3 × 40 s
rest 45 s
3 × 30 s
rest 45 s
Routine C
Circuit C
6 exercises · 18 sets
Leg Press (Pinstack Machine)Quads · Pinstack Machine
Superset with the next oneKovo picks the weight
3 × 12 to 15
rest 1 min
80% effort
3 × 10 to 12
rest 1 min
80% effort
3 × 12 to 15
rest 1 min
80% effort
3 × 10
rest 1 min
80% effort
3 × 8 to 10
rest 45 s
80% effort
- Plank with Shoulder Taps (Bodyweight)
Core · Bodyweight
Superset with the one before
3 × 30 s
rest 45 s
How the first two weeks run
Each day your client trains, Kovo gives them the next routine. After the last one, it starts again.
Each exercise name opens its page in the Kovo exercise library.
Track it
See the changes they're working for
For each client on this program, Kovo Trainer shows you:
- Body weight on a chart, every time they weigh in
- Waist, hips and other body measurements
- Progress photos side by side
- Who hasn't trained in 8 days, on your dashboard
Make it yours
Change anything for each client
Copy the program into your library and it's yours. Swap an exercise and keep its sets, add warm-up sets, set an effort target or write a note on form. Then assign it, and each client gets their own copy.
Good to know before you start
- Kovo Trainer has no meal plans or food tracking. Full Body Circuits is a training program, so plan eating with your client the way you do now.
- Kovo is a fitness app, not a medical one. A client with a health condition should check with their doctor before they start.
Words used on this page
Questions about Full Body Circuits
Does Kovo Trainer do meal plans?
No. Kovo Trainer has no meal plans or food tracking, so plan eating with your client the way you do now. Full Body Circuits covers the training.
Why does Full Body Circuits use supersets?
Doing two exercises back to back with a short rest gets more work done in less time and keeps your client moving through the whole workout.
How do I see my client's weight?
Your client logs body weight and measurements in the Kovo app, and you see them on charts on their page in Kovo Trainer, with progress photos side by side.
Where do the weights come from?
Every weight in the program is empty, so Kovo picks one for each client from their own workouts and adds weight as they get stronger. Type a weight on any set to use exactly that.
Give Full Body Circuits to your clients
Start your 30-day free trial and copy it from the Kovo library. No credit card required.