Full Body Circuit Training Workout
Happy
Saturday! Need ideas for a full body circuit training workout? Try this 30
minute routine! Most moves can be completed with body weight only. However, if
you want to intensify your workout, add weight (dumbbells, kettlebells, or
barbells). If you need an alternative for the arms, use can goods or water
bottles. Holding sacks of potatoes, laundry detergent bottles, full duffel
bags/luggage to your sides or in front during squats and lunges are always
alternative options as well.
Warm Up:
- Arm
Circles
- Shoulder
Rolls
- Butt
Kicks
- Wide
Legs
Circuit
One:
- Squats
to Calf Raises - 15 reps
- Bicep
Curls - 15 reps
- Mountain
Climbers - 30 seconds
- Plank
- hold for 60 seconds
- Side
Plank - hold for 30 seconds and switch side second time through
- Repeat
circuit twice
- One
minute recovery
Circuit
Two:
- Alternating
Forward Lunges - 10 reps each side or total of 20 reps
- Overhead
Tricep Extensions - 15 reps
- High
Knees - 60 seconds
- Jumping
Jacks - 60 seconds
- Bicycle
Crunches - 60 seconds
- Repeat
circuit twice
- One
minute recovery
Circuit
Three:
- Donkey
Kicks - 15 reps each side
- Fire
Hydrants - 15 reps each side
- Hip
Bridges with Chest Presses - 15 reps
- Skaters
- 60 seconds
- Russian
Twists - 60 seconds
- Repeat
circuit twice
Cool
Down:
- Child's
Pose
- Kneeling
Hip Flexor Stretch (Right Side)
- Kneeling
Hip Flexor Stretch (Left Side)
- Standing
Quad Stretch (Right Side)
- Standing
Quad Stretch (Left Side)
- Tricep
Stretch (Right Side)
- Tricep
Stretch (Left Side)
- Standing
Front Deltoid/Chest Stretch (Clasp hands behind, feeling the in the chest
and release the shoulders)
- Shoulder
Rolls
Let
me know what y'all think!
Until
next time,
Ashley
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