One of my favorite things to do when I either a) don’t have much time to workout or b) if I notice I’m distracted and not getting much done at the gym is to build a quick 3-5 exercise circuit, where I complete each move for 45 seconds and rest for the remaining 15 seconds of the minute (“45 sec on, 15 sec off”). I will set the timer on my phone and repeat the circuit, going down the list of the moves, 45 sec on 15 sec off, without breaks for 3 to 4 rounds through all exercises in that circuit. It’s killer! And will definitely leave you sweating and feeling like you just got in a great workout– Good luck!
Try this circuit below:
All you need is a weighted ball, resistance band & weight!
Circuit 1: 45 sec on, 15 sec off -Wall balls -Sit-ups on incline bench with weighted ball -Banded side to side lunges -In and out push-ups -Plank up-down + sandbell pull through
*Set your timer and try to go as long as you can! I try for 3-4 rounds
Advanced Circuit All you need is a weighted ball (medicine ball), resistance band, sandbell/weighted ball and kettlebell/dumbbell
Circuit 1: 45 sec on, 15 sec off Wall balls Handstand push-ups on wall (if you’re unable to do this, simply hold a handstand against a wall) Medicine ball lift and chop Banded bear crawl Side plank needle through x swift halfway
Circuit 2: 45 sec on, 15 sec off Sandbell lift over shoulder + snap jump Kettlebell/weighted lateral lunge x switch halfway Alternating medicine ball push-ups Toe touches
*Set your timer and try 3-4 rounds of each circuit
New Exercise
All you need is a bosu ball, weight, set of dumbbells
Circuit 1: 45 sec on, 15 sec off Bosu ball push-up + squat to overhead press Goblet squat Walkouts + plank up-down (both sides) Dumbbell snap jump + squat hold with DB (dumbbell) curl Alternating plank hold (5 sec) + side plank (5 sec)
Circuit 2: 45 sec on, 15 sec off Dumbbell military press Bent over DB rows (alternating grip hold) Isolated DB bench press x each arm Weighted jackknives
*Set your timer and try 3-4 rounds of each circuit
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