Total-body Circuit Workout

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Don’t let the holiday season bog down your workouts ~ this total body circuit integrates the five functional movements patterns for a full body burn!
  • Squat
  • Lunge
  • Push
  • Pull
  • Rotate

 

 


Circuit #1


 

 

Be sure to set up your workout area in advance and perform each exercise for 30 seconds with a 15 sec rest.

Go through each circuit twice for a full 3o minute total body challenge

 

 


Single arm stability chess press


 

  • Keep the hips up your body at 45 • angle
  • Don’t allow the trunk to rotate
  • This move will build strength in the upper body while giving you an extra core challenge
  • Next round of this circuit be sure to change arms

 


Squat raise


 

  • With resistance bands, this hybrid move is great for burning calories
  • Keep the band under tension as you use this move to strengthen the whole posterior chain
  • Squat low- lift high, no bouncing, focus on your form!

 

 


Battling rope lunge jumps


 

  • This powerful movement uses the whole body
  • Move the ropes from side to side by rotation through the trunk and shoulders
  • Great for anyone preparing to shovel snow this holiday season

 

 


TRX supinated row with tricep extension


 

  • Keep the wrists flat as you finish this strength move
  • Think of your body like a plank as you engage the back shoulders and triceps

 


Single leg box jump


 

  • Get the heart rate up while also working on stabilization
  • Keep the knees bent as you land
  • Safely step down and switch legs
  • This is helpful if you plan on doing any snow or ice sports this winter

 


Circuit #2


Be sure to set up your workout area in advance and perform each exercise for 30 seconds with a 15 sec rest.

Go through each circuit twice for a full 3o minute total body challenge


Lunge pull to press


 

  • Concentrate on rotating with the lower body
  • As you pull and press with the upper body
  • Be sure to switch sides on the next round
  • This move improves balance power and mobility

 


Sandbag bear crawls


 

 

  • Work on your primal agility with this full body calorie burner
  • Pull the sandbag forward a few times then backward during the 3o second round

 


Kettle bell single arm swings


 

  • Great for improving glute strength
  • The kettle bell single arm swing will challenge your flexibility
  • Use a flat back, and power from the hips to swing the bell upward

 


Medicine ball lateral slams


 

  • Give it all you got on this stress reliever
  • Imagine a point of tension next to your foot
  • Slam the ball hard and fast as you can
  • Use your whole body to rotate from side to side

 


TRX pistol squat


 

  • Drop into a single leg squat and
  • Use the suspension system for support
  • Add a small hop for a greater challenge
  • Switch legs on the next round