The 20-Minute Full-Body Circuit Workout

 

ICPNo gym membership?  No equipment?  No problem!  If you have 20 to 30 minutes (dumbbells optional), you can do this very effective, full-body circuit workout!

If you’re relatively new to exercise or strength training, forgo the dumbbells.  If you’re at an intermediate to advanced level of fitness, at least five pound dumbbells are recommended.  Perform each exercise for 30 to 60 seconds, resting in between each move no more than 10 seconds.  Perform the circuit two to four times through, resting for two minutes in between each set.

 

  1. Squats: With your feet hip-width apart and holding medium to heavy dumbbells at your shoulders, bend your knees into a squat. Keep your back straight, your chest up and your shoulders back.  Return to standing.

Modifications:  Don’t use weights and don’t squat down as far.

OR

Jump squats:  Lower into a squat, extending your arms straight in front of you.  On the way back up, push off your feet into a hop, swinging your arms back and behind you.  Land toward the front of your feet, not your heels.

  1. Push-Ups: Start in a plank position. Your wrists, elbows, and shoulders are in one line and your core is activated so that you have a flat back, pushing through your heels to create length in your body. As you take an inhalation, lower your chest towards the floor. On exhalation, push your chest back up to the starting position.

Modification:  Perform on your knees with your hips lowered and aligned with your body.

  1. Split Squats: Holding a medium dumbbell in each hand, start by standing with one foot forward, and the other foot back. Bend both knees. The thigh of your front leg and the shin of your rear leg should be parallel to the floor. The knee of your rear leg should be almost touching the floor. Keep your front knee behind your front toe. Return to standing. Do 10 reps on one side, then switch for 10 on the other side.  Keep switching until your interval is finished.

Modifications:  Don’t use weights and don’t squat down as far.

  1. Chair Triceps Dips: Place your palms behind you on the seat of a sturdy chair with your knees bent and feet on the floor. To begin, lift your hips off the chair.  Slowly and gently bend your elbows and lower your body down in front of the chair. Keep your elbows facing the back of the room. Extend your arms and repeat.
  2. Sumo Squats: Stand with your feet hip-width apart and your toes pointed outward.  Hold two medium dumbbells in front of you at chest level.  Keeping your tailbone tucked under, lower into a squat position with your knees tracking your toes.  Return to standing.

Modifications:  Don’t use weights and don’t squat down as far.

  1. Reverse Plank: Start in a seated position on the floor with your legs together and extended in front. Place your hands under your shoulders with your fingertips pointing in front of you. Lift your hips off the ground until your body is straight. 
  2. Wall Sit: Lean against a wall in “chair” position with your knees bent and your thighs as parallel to the floor as possible.
  1. Straight-Arm Plank: Keep your torso rigid and your body in a straight line from ears to toes with no sagging or bending. Your head is relaxed and you should be looking at the floor.  Your palms should be directly underneath your shoulders.

Modification:  Perform on your knees with your hips lowered and aligned with your body.

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