Today I’m sharing a full body circuit workout that you can do at the gym or at home with a few pieces of equipment.
Good morning and happy hump day today. As usual this week is flying by. Today I’ll be at the gym taking a yoga class. The last time I went to this class there was a sub. I talked to a few regulars after that class and found out that the usual teacher is really into alignment, so I’m really looking forward to taking the class with her this morning.
And now onto to today’s workout! I put together a full body circuit workout which doesn’t take a lot of equipment, so it’s a great for those busy mornings when you’re not able to get to the gym or are travelling and only have access to a hotel gym.
If you’re looking for a different kind of workout (from strength training to cardio to one for beginners), be sure to check out my workouts page. All of the workouts that I’ve shared on Get Fit Fiona are organized by category so it’s easy to find exactly what you’re looking for.
You can do this workout at home if you have a set of two of dumbbells (affiliate link) and something sturdy to step up on like a bench that you’d see at a gym.
You’ll do one set of the specified reps of each exercise, working your way down the list. Once you’ve completed the last exercise, rest as much as you need to recover before starting over from the top. Complete the circuit 3 or 4 times through for a full workout.
I haven’t prescribed any weights for this workout because it’ll be different for each person who does it. Pick a weight that you can complete all reps with good form and still challenges you. Below the graphic I’ve listed descriptions of all the exercises.
Stand with feet hip width apart. Step forward with one foot so that the front 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 20 reps.
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.
With feet hip width apart and hands in front of you to help with balance, use the glutes to lower your hips back and down while bending at the knees. Once you’ve reached the lowest position you can without leaning forward too much or letting the knees collapse in, return to a standing position, using your glutes to propel yourself.
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.
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.
Talk to your doctor before beginning to workout. As always, honor your body and modify this workout as needed for you.
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