Today I’m sharing a full body circuit workout. It’s perfect for those days when you get to the gym and you’re not feeling the workout that you have planned.
How are we already half way through the work week already? This week is flying by. Last night I got coffee with a former co-worker and really good friend that I haven’t seen in a long time. It was great to catch up and hear about how she’s doing.
Today’s workout is a full body circuit workout. You do each of the 10 exercises for 30 seconds, and rest for 30 seconds between exercises. Once you’ve completed all 10, rest as much as you need before starting over again. Complete all 10 exercises for 3 times total for a full workout. Below I’ve added descriptions for all the exercises just in case you’re not familiar with any of them.
As always, you can find all of my workouts on my recently revamped workouts page. It’s now easier to find just the workout that you want and they’re more organized.
The only need a few pieces of equipment for this workout if you choose to do it at home. You’ll need a set of dumbbells for the step ups and tricep dips. I like these ones (affiliate link) from Amazon. You’ll also need a bench or a sturdy chair for the tricep dips and step ups. A yoga mat would be useful for the planks and push ups if you’ll be on a hard surface. I like this one (affiliate link). In addition, a timer like this one (affiliate link) would be perfect to time the intervals.
Wall sit
Stand with your back to a wall and slowly slide your back down while stepping out your feet until your knees are bent at a 90 degree angle and your thighs are parallel to the floor. Your feet should be about hip width apart. This is an isometric hold, so you’re staying in this position for the entire time.
Tricep dips
Using a chair or bench, place hands on the edge with fingers pointing towards the back while stepping out your feet so that they’re hip width apart and your hips are above the floor. Slowly bend at the elbows to lower yourself and then use your triceps to move yourself back up to the starting position. Your knees can be bent (easier) or left straight (harder).
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.
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.
Bicep curls
Start with the feet hip width apart, and back in a neutral position. With a dumbbell in each hand, keep your elbows in close to your side and raise the dumbbell upwards. Movement should be at the elbow, not the wrist. Lower the dumbbell with a controlled movement, not allowing gravity to take over.
Mountain climbers
Start in a plank position. Jump one foot up as close to the hips as possible while bending at the knee and hip. Then jump that foot back while bringing the other foot up. An easier modification is to use a chair to put your hands on.
Bent over rows
Start with the feet hip width apart, and back in a neutral position. With a dumbbell in each hand, keep your elbows in close to your side and raise the dumbbell upwards. Movement should be at the elbow, not the wrist. Lower the dumbbell with a controlled movement, not allowing gravity to take over.
Skaters
With your knees slightly bent, jump to the right and land on your right leg with your left leg bent behind you with your foot just off the ground. Keep your left foot off the ground. Pushing off with your right foot, jump to the left and land on your left foot, keeping your right leg bent and right foot off the ground behind you.
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.
Lunges
Stand with feet hip width apart. Step forward with one foot so that the forward leg’s thigh is parallel to the ground, and the back leg’s shin is parallel to the ground. The back knee shouldn’t touch the floor. Use your quads and glutes to step the front foot back towards your back foot and end by standing straight up with feet hip width apart again. For the second lunge step forward with the other foot. Continue alternating legs for the entire 30 seconds.
Remember to check with your doctor before beginning to workout. Honor your body and modify this workout as needed for you.
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What’s your favorite go to workout when you’re at the gym?