Total Body Circuit

Hey there.

For your weekly workout we have a total body circuit. You will complete 2 sets of 5 moves resting a full minute between sets. At the end take another full minute rest and repeat the full workout for a total of 20 minutes.

Go ahead and grab your mat and some dumbbells. Blast your best work out tunes and let’s do it!

You can do your own warm up and then follow along with the video
OR
use an interval timer, like this one (which is set for this workout with a one minute warm up and cool down to do on your own), and follow along with the infographic .

(In the video, by 4 moves I of course mean 5 😝)

Let me give you some detail:

Set 1

  1. Lunge 5’s right:
    With your right leg forward, perform 5 full lunges, lower into your lunge and pulse for 5, then hold low for 5 seconds. Make sure the weight on your front leg is in the heel and your back knee is in line with your hips and shoulders.
  2. Lunge 5’s left:
    As above, with left leg forward
  3. Side curl to overhead press
    With elbows close to your sides and arms out sideways with palms facing up, curl up. twist your wrists so that your palms are facing forward and press overhead. 
  4. Reverse fly to straight-arm kickback
    Lean forward with a soft bend in the knees, sticking your butt out, arms hanging forward in line with chest, palms facing each other. Fly arms outward, squeezing the upper back. Return to starting position (arms hanging) with elbows locked, lift arms straight back keeping close to your body and squeezing the triceps on the top.
  5. Cross Jacks
    Perform a standard jumping jack, crossing feet and arms.

Set 2

  1.  Glute bridges
    Laying on the ground, legs bent with knees up, push your heels as close as possible to your butt. Using your glutes, lift your hips squeezing the whole way.
  2. Chest fly’s
    On the ground with weights in hand, lift arms overhead with wrists in line with elbows. Slowly lower your arms straight out to the ground feeling the stretch in your outer chest (armpit area) return to start squeezing the chest together at the top.
  3. Bicycle crunch
    On the ground with hands behind your head and elbows extended out, knees up and feet of the ground, reach alternating elbow to opposite knee as if you are riding a bicycle.
  4. Plank pike with alternating tap:
    Starting in plank position, push your hips up into downward dog, as your return to plank, with leg parallel to the ground, tap your right knee to your right elbow. Return to plank, then to pike, then tap left knee to left elbow.
  5. Mountain climbers
    In plank position, jog knee to chest.

total body circuit1

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