Today’s workout involves a circuit of 8 exercises that target pretty much the whole body, with a focus (as always) on core work. As stated many a time before, I love timed exercises! They lend themselves to various fitness levels since one can go at their own pace for the time allotted. I often use this kind of structured circuit for my own bootcamps. My participants always comment on how quickly the workout goes by this way!
EQUIPMENT:
- Mat
- Stability Ball
- A pair of dumbbells (5-10 lbs)
- Timer. Interval timer best. I use the Gymboss timer, to set 2 alarms. One for 90sec, one for 20sec that go off back to back continuously
INSTRUCTIONS:
- Complete the exercises below for 90 sec each, in a circuit style (1-8)
- Take a 20 sec break between each exercise
- Repeat the circuit three times (or even just twice if you’re short on time)
- See below for videos of exercises marked with a *
circuit
- Alternating forward lunges (holding DBs in hand)
- Walkover push-ups with rotation*
- Wide squat pulses: Hold bottom of a wide stanced squat and pulse for time
- Stability ball tucks*
- Squat + overhead DB shoulder presses: DBs at shoulder height as you squat down. Press DBs up as you stand up.
- Stability ball plank: Forearms on ball. Feet on floor. Hold!
- DB bent over rows
- Side forearm plank + hip raise (switch sides halfway)
Stability ball tucks:
Walkover push-ups with rotation:
