Circuit Training Workout

Circuit training is a great way to combine variety and endurance in a workout. And if you’re looking for another way to stay motivated, circuits have a built-in countdown: After round 1, you’re one-third finished. Round 2 and you’re more than halfway there. Round 3 is your last chance to really push yourself, and then enjoy your cool-down.

All you need for this 20-minute workout is some room to jump and stretch.

Warm-Up

Jumping Jack

• Start with your hands at your sides and feet hip-width apart.
• Jump with both feet wider than hip width, and at the same time, reach both hands overhead. Think of it as a jumping “snow angel.”
• Jump your feet back together and drive your hands down.
• Continue for 60 seconds.

Fundamental Get-Up

• Start facedown in a prone position on your stomach with your hands under your shoulders. Your feet should be hip-width apart.
• Push yourself off the floor, and at the same time, bring your left foot toward the outside of your shoulder.
• Use your legs to push the ground away and stand up. If you can’t get up with one foot, walk both feet in first.
• Reverse the sequence to return to the starting position. Alternate which leg is leading the get-up after each rep.
• Continue for 60 seconds.

Shadow Boxing

• Summon your inner Rocky Balboa and shadowbox.
• Throw jabs, straight rights, hooks and uppercuts against your mirror image.
• Don’t forget to slip and dodge those deadly strikes.
• Keep boxing for three minutes.

Workout

• Perform each drill for 30 seconds, then rest 30 seconds before moving on to the next move.
• Repeat the circuit three times.

Dead Push-Up

• Assume a prone position on the ground with your hands at shoulder-width apart and your feet hip-width apart.
• Press yourself off the ground to come into a high plank. Lower yourself back to the ground.
• Lift your hands off the ground a few inches. Place your hands on the ground and press yourself off the ground again.

Squat

• Start in a standing position with both feet wider than shoulder-width apart with your toes slightly turned out.
• Sit your hips back as you lower yourself toward the ground, bending your knees and keeping your chest lifted.
• Come as low as you can (butt to knee height), then stand back up by pushing the ground away from you.

Core War

• If you have one, stand close to a wall. Get in an athletic ready position and put both hands against the wall.
• Press your hands into the wall as if you are trying to hold it up. Press into the wall for three seconds at about a 50 percent effort.
• Then relax and stand up. Reset.
• Go again.
• Note: If you don’t have a wall, press your hands in front of your chest as if you were pressing into a wall. This will still activate your core.

Lateral Scissor Jump

• Do a normal jumping jack, but on your next jumping jack, travel to the right for a few reps.
• Then do a jumping jack to the left for a few reps. Repeat.

Medicine Ball Chop

• Reach the ball overhead with both hands.
• Get as high as you can and then initiate the chop by driving both hands down toward the ground like you are hitting a fence post with a sledgehammer.
• Decelerate the ball by hinging your hips and bending your knees and ankles and braking as the ball gets to knee height.

Cool-Down

Camel Pose

• Kneel with the tops of your feet touching the floor.
• Reach both hands behind you to cup your heel bones with your palms.
• Lift your chest and tilt your head back to look to the ceiling. Breathe through your nose.
• Hold for 30 seconds and repeat.
• Tip: You can begin with your toes curled under and gripping the floor and advance to placing the tops of your feet on the floor.

Legs-on-Wall Pose

• Lie on your back with your back completely flat against the floor and your glutes up against a wall.
• Extend your legs up the wall. Try to keep your lower back flat on the ground. (This may require you to tilt your pelvis and draw your bellybutton in toward your spine.)
• Flex your feet and tilt your toes back toward your face. Hold this position for as long as you feel comfortable. Use a gentle breathing cadence that emphasizes breathing through the nose.
• Hold for three minutes.

Photo credit: Sarah Cervantes, Unsplash
GIFs: Tom Casey, box24studio.com
Model: Krista Jacobs, 24 Hour Fitness