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. If you need more rest during your circuit, try 40 seconds on, 20 seconds off and continue for 3-4 rounds. If you feel the need to add a second circuit, go for it! I will dedicate this blog post to sharing my favorite circuits I’ve created as I go– Good luck! 😉
Try this circuit below:
All you need is a weighted ball, resistance band & sandbell/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
New Exercise
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
Thank you so much dear!! have a nice week
You as well! 🙂
Do you happen to have descriptions or videos of the exercises listed in your circuits? They sound great, but i’m not exactly sure what they all mean and how to do them. Thanks!
Working on getting video to go with them 🙂 bare with me!!