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Full Body Circuit Training

Full Body Circuit Training

Need ideas for a full body circuit training workout? Try this 30 minute routine! Most moves can be complete with body weight only. However, if you want to intensify your workout, add weight (dumbbells, kettle bells, or barbells). If you need an alternative for the arms, use can goods or water bottles. Holding sacks of potatoes, laundry detergent bottles, full duffel bags/luggage to your sides or in front during squats and lunges are always alternative options as well.

Warm Up:
• Arm Circles
• Shoulder Rolls
• Butt Kicks
• Wide Legs

Circuit One:
• Squats to Calf Raises – 15 reps
• Bicep Curls – 15 reps
• Mountain Climbers – 30 seconds
• Plank – hold for 60 seconds
• Side Plank – hold for 30 seconds and switch side second time through
• Repeat circuit twice
• One minute recovery

Circuit Two:
• Alternating Forward Lunges – 10 reps each side or total of 20 reps
• Overhead Tricep Extensions – 15 reps
• High Knees – 60 seconds
• Jumping Jacks – 60 seconds
• Bicycle Crunches – 60 seconds
• Repeat circuit twice
• One minute recovery

Circuit Three:
• Donkey Kicks – 15 reps each side
• Fire Hydrants – 15 reps each side
• Hip Bridges with Chest Presses – 15 reps
• Skaters – 60 seconds
• Russian Twists – 60 seconds
• Repeat circuit twice

Cool Down:
• Child’s Pose
• Kneeling Hip Flexor Stretch (Right Side)
• Kneeling Hip Flexor Stretch (Left Side)
• Standing Quad Stretch (Right Side)
• Standing Quad Stretch (Left Side)
• Tricep Stretch (Right Side)
• Tricep Stretch (Left Side)
• Standing Front Deltoid/Chest Stretch (Clasp hands behind, feeling the in the chest and release the shoulders)
• Shoulder Rolls

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