Happy Monday! I hope you all had a fantastic weekend. Mine was pretty good. Once I finished up my internship hours on Friday I spent the night at home on the couch. I needed some time to myself. Saturday morning I went to a pop up farmer's market where I bought some vegan curry from my curry guy. It was a lot busier than I was expecting so I'm hoping that they do another one soon. For dinner I headed over to my boyfriend's place where we made pizzas for dinner and watched Zombieland with Emma Stone and Woody Harrelson. Yesterday was all about preparing for the week ahead. I did some meal prep, got some homework done, and got some blogging stuff done.
And now onto today's workout!
It's a full body circuit workout, so in 30 minutes you can work all the major muscle groups. As far as equipment goes, you'll need a medicine ball for the slams, a step for the step ups, and a set of dumbbells for the bent over rows. Do each exercise for 30 seconds, rest for 30 seconds, and then move onto the next exercise. One all 10 are completed, rest as needed before completing the circuit another 2 times for a total of 30 minutes.
Jump squats // Similar to a body weight squat, the downward squatting motion is the same. As you come up move quickly and then jump up, landing as gently as possible and going straight into another squat.
Punches // Stand with your feet hip width apart with your left foot slightly forward. Lift your arms up so that your hands are in front of your face with your left hand slightly forward. Punch one hand at a time in front of you, repeating as quickly as possible while maintaining good form.
High knees // Starting in a standing position, quickly bring your left knee up in front of you as high as you can. Step back down and repeat with your right leg. Repeat.
Plank // The plank is very similar to the starting position of a pushup. Your hands are slightly wider than shoulder width, and your body is a straight line from your head, through your shoulders, hips, and knees, to your heels. Just like with the pushup, if you need an easier modification, use your knees instead of your toes.
Side shuffles // Stand with feet hip width apart and knees bent so you're slightly squatting. Leading with your left foot, shuffle sideways. Then shuffle to the right with your right food leading. Move as quickly as possible.
Med ball slams // With your feet shoulder width apart and a medicine ball in your hands, lift it over your head and slam it into the ground just in front of your feet. Pick it up quickly and repeat.
Step ups // Find something that when you put your foot on it, your knee is at a 90 degree angle. This could be a chair or bench. Step up with your left foot, and pushing off that heel step your right foot off the floor and onto the bench. Immediately step back down with your left foot, followed by your right foot.
Bent over rows // With a dumbbell in each hand (palms facing each other) bend forward slightly at the hips so that your torso is at a 45 degree angle to the floor, letting your arms hang straight down and keeping your back in a neutral position. Bring both dumbbells up towards your armpits while contracting your shoulder blades towards each other (kind of like pinching your shoulder blades together). Move dumbbells back towards starting position.
Bench hops // With your hands on top of a bench, stand on one side of it. Hop your feet to the other side while keeping your hands on the bench for support. Repeat by hopping to the other side of the bench and returning to the original position.
Push ups // Starting on your toes and hands, make sure your body is a straight line from your heels to your knees, hips, shoulders, and neck. Your hands should be a bit wider than your shoulders. Slowly bend at the elbows, lowering yourself to the ground. Try to get at low as possible, and then push yourself back up, all the while maintaining that straight line. An easier modification is instead of being on your toes, lower to your knees.
Looking for more workouts? Check out my Workouts page for lots of others.
As always, check with a doctor before beginning to workout. Honor your body and modify this workout as needed.
My name is Fiona and I'm a CSEP certified personal trainer, yogi, soccer player, and foodie (baking is my thing) living in Calgary. Thanks for visiting Get Fit Fiona. I hope you enjoy the sneak peek into my life and the workouts and recipes that I share.