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The Workout
Do this circuit workout by doing all eight exercises one after the other, taking a 2-minute break, and then doing the circuit two to four more times. As little as possible should pass between workouts. Depending on how many rounds you do and how long it takes you to move between exercises, the whole workout should take between 20 and 45 minutes.
Equipment Required:
Jumping Jacks
Time: 60 seconds
Start your exercise routine with jumping jacks. This move requires no equipment that will increase your heart rate and help you warm up for the rest of your workout.
Simply place your feet together and your hands at your sides. Perform a lateral hop while simultaneously extending your arms overhead. Jump your feet back to the center while bringing your arms back to your sides immediately after landing.
If excess body weight or injuries prevent you from performing a standard jumping jack comfortably, change the exercise by stepping your right foot out to the side as you swing your arms overhead and then stepping it back to the center as you swing your arms back to your sides.
Continue this pattern for sixty seconds with the left leg.
Medicine Ball Passes
Time: 60 seconds
This exercise will target your entire body, with a focus on the large muscle groups of your quads (thighs), hamstrings, glutes (butt), chest, shoulders, and core.
Stand about an arm’s length away from a sturdy wall, holding a medicine ball in both hands, supported at your chest. Press your hips back, bend your knees, and lower your glutes toward the ground.
When you’ve squatted as low as you can, reverse the movement, pressing forcefully through your heels to extend your knees and hips. As you do so, explosively throw the medicine ball as high as you can against the wall.
As the medicine ball comes down, catch it with both hands, secure it back at your chest, and immediately lower yourself into another squat to continue.
Renegade Rows
Time: 60 seconds
The renegade row works your core, quadriceps, shoulders, and triceps in addition to your back and biceps’ large muscle groups.
Start in a high plank position with your hands directly under your shoulders and your body in a straight line from your heels to your head. Grab a dumbbell with each hand.
From here, keep your torso level with the ground and shift your weight just a little bit to the right. Pull the dumbbell in your left hand straight up toward your chest. Your elbow should be pointing up. Keep your arm close to your body.
In a controlled motion, lower the dumbbell back to the floor. Next, switch sides, shifting your weight to the left this time before bringing the dumbbell in your right hand to your torso. Maintain as much stability in your hips, shoulders, and torso as you can as you continue switching sides.
Mountain Climbers
Time: 60 seconds
In the middle of your circuit, mountain climbers give you another burst of cardio to keep your heart rate up. The body position also requires the chest, shoulders, and triceps to keep working, which is hard to do after a strength exercise that works for the same muscle groups.
Start in a high plank position, with your palms under your shoulders and your legs out in front of you. Engage your core to keep your hips level. Bring your right knee to your chest and plant your right foot on the ground as if you were about to run.
From this position, jump with both feet into the air. Before you land, switch their positions so that your left foot is pulled forward and your right foot is stretched out. Right away, jump up again with both feet and switch where they are. Keep making this pattern until the end of the exercise.
Push-Ups
Time: 60 seconds
During this routine, you’ve already worked on your chest, triceps, shoulders, and core, so a series of push-ups should tire out these muscle groups. You can make the exercise more accessible by putting your knees on the ground or moving closer to a wall.
Start in a high plank position with your hands directly under your shoulders and slightly wider than shoulder-width apart. Bend your elbows and lower your body toward the floor as you keep your core tight and your torso still.
When your chest touches the ground, turn around and go back to the high plank position by pressing through your palms and extending your elbows. Keep doing the exercise, switching to a different version if you need to in order to finish the set.
Medicine Ball Rainbow Slams
Time: 60 seconds
Grab a medicine ball and do a series of rainbow slams for a final core exercise that also works the upper body. Use a medicine ball that doesn’t bounce much, like a wall ball, if you can.
Kneel on a mat on the ground and hold a medicine ball at your chest with both hands. Lift the medicine ball over your head and slightly twist your torso to the right. Pull the ball to your right side by using your arms and core, especially your obliques, and slam it down on the ground to the outside of your right knee.
Pick up the ball with both hands, lift it up and over your head, and then twist your body to the left and slam it down on the outside of your left knee with your core and upper body. Keep switching sides as long as the exercise lasts.
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