20 Minute Total Body Circuit Workout
Some days, you just don't have the time to commit to a full hour of training.. and that's OKAY!
Circuit training is a great way to get a seriously intense workout done in very little time.
Training Instructions
This workout is meant to be performed in 4 rounds, 15 reps each exercise. Each exercise should be performed back to back without rest in between. Then, once you've completed 15 reps of each exercise, take 60 seconds to rest before starting the next round.
The beauty of doing a total body workout circuit style is that you can give one muscle rest temporarily while working a different muscle. This is a super efficient way to use your time. Buckle up! You'll be swimming in sweat by the end of this.
Exercise Instructions
Dumbbell Squat Thrusters
1. Stand up straight with your feet shoulder width apart and dumbbells resting on your shoulders. Bend your knees and move your hips backward as though you're sitting down in a chair.
2. Drive through your heels to lift yourself back up while pressing the dumbbells up overhead.
3. Once arms are fully extended, return to the starting position.
Renegade Rows
1. Place two dumbbells on the floor shoulder width apart. Assume push up position with a hand gripping each dumbbell for support. Move your legs to be slightly wider than hip width apart.
2. Use one arm for stabilization while lifting and bending the other arm upward in a row.
3. Pause and slowly return to the starting position.
4. Repeat with the other arm.
Floor Chest Press
1. Lie on your back with your knees bent and a dumbbell in each hand. Keep your upper arms on the floor perpendicular to your body.
2. Push the dumbbells upward over your chest.
3. Pause at the top and slowly bring the weights down to the starting position.
Lunge with Hammer Curl
1. Stand up straight with a dumbbell in each hand.
2. Step forward with your left leg, bend the left knee, and drop the right knee toward the ground.
3. When your left thigh is parallel to the ground, pause, and curl the dumbbells up toward your shoulders with a neutral grip (palms facing your body.)
4. Lower the dumbbells.
5. Push up and back to the starting position with your left foot.
6. Repeat with the other side.
Chair/Bench Dips
1. Face away from a bench/chair and place your hands on its surface. Lift yourself by your hands so that your hips are about level with the bench/chair.
2. Bend your elbows and lower your hips down.
3. Push yourself back upward without locking out your elbows.
Plank Leg Lifts
1. Assume plank position on an exercise mat with your elbows on the floor beneath your shoulders.
2. Engage your core muscles and lift one foot off the floor without moving the rest of your body.
3. When your heel is in line with the glutes, slowly lower the leg back to the starting position.
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