Good afternoon! I’m coming to you on a break at the gym, so let’s dive right in to the good stuff.
As many of you have probably noticed, I have been all about short and effective bodyweight or dumbbell workouts that I can quickly throw into my days this summer.
Whether I only have limited time to work out, or I am looking for something to complete my cardio session for the day, I have been turning to these types of workouts more and more. While I’m a fan of longer, more intense strength training circuits at the gym, our busy lives and whereabouts during the warmer months don’t always allow us to get there.
I put this circuit together after my run around the neighborhood yesterday, and it wasn’t long before I felt the burn. It took me just over ten minutes to complete, so I challenge you to try it in 12 minutes or less!
As you probably read above, this circuit takes you through 5 total rounds that drops in reps each time. Start your first round with 20 reps of each exercise, then repeat with 16 reps, then 12 reps, and so on.
All of these moves have been featured on the blog before, but I aways like to include a description of what I’m asking of you, just so we are on the same page. Please pay attention to your form, listen to your body, and modify any exercise you need to!
Get on the floor and position your hands slightly wider than your shoulders. Raise up on your toes, or modify by dropping your knees (pictured).
Keep your body in a straight line from your head to toe without dropping your middle or arching your back. Before you begin the push-up, contract your abs and keep your core tight. Think of pulling your belly button towards your spine, then lower and lift.
Get off of your knees and straighten your legs for more of a challenge!
Get on the floor in a sit-up position: back and feet flat on the floor, with your knees bent to a ninety degree angle. Cross your arms over your chest. This is your starting position. Tighten your glutes and hamstrings as you sit up, then slowly roll back to the starting position.
You can make this move more challenging my straightening the legs!
• floor triceps dips
Start with your hands directly under your shoulders, feet hip width apart, knees bent, ankles under your knees, and shoulders back. Don’t let your shoulders slouch, and keep your chest lifted throughout the entire exercise. Tighten your core and focus on moving your arms, not your hips.
(Sorry for the janky lighting on this one!)
Slowly bend your elbows and lower your body until it’s a couple of inches off the floor. Once your reach the bottom of the movement, push yourself back up using your arms only. Be careful not to swing your hips up and down! Remember, this is an upper body exercise that targets the back of the arms.
• air squats
Start with your feet a bit wider than your shoulders and your hands by your sides. Stand tall, then come down into a squat position with your thighs slightly higher then your knees.
Pause for a moment, then return to your starting position.
• lateral lunges
Start standing straight. Step out to the right and shift your body weight over your right leg, squatting to a 90 degree angle at the knee. The objective is to try to get low enough to “sit down” (squat), keeping your back as upright as possible. Push off and bring your right leg back to the center. This is one rep. Remember to keep your weight on your heels. Hold out your arms in front of you if you need help with balance!
You can alternate sides or do the full set of reps on the right, then the full set of reps on the left.
Before I go, I owe a shout out to Holloway USA for the outfit pictured above!
Ladies Pep Tank // Ladies Squad Short
(More on them coming soon…)
Please let me know if you end up giving this workout a try! I’m off to get back to work, then on to tackle my first real experience rock climbing later tonight. That’ll be a treat I’ll be sure to share with you.
I hope you have a great rest of your Wednesday, and I’ll see you in the morning!
Please note: Although I am a certified personal trainer, I am not necessarily your personal trainer. The workouts I post are what work best for me and might not be the right type of exercises for you. I always recommend consulting a doctor or health professional before making changes to your diet and/or fitness routines. <3
Erin @ Her Heartland Soul
Cute workout outfit!!
Erin @ Her Heartland Soul recently posted…Woodstock Inn & Resort
Alexandra @ My Urban Family
Love that workout outfit! I’m in desperate need of new workout clothes!
Alexandra @ My Urban Family recently posted…Top Activities in Chicago to Enjoy Before It Snows
Thanks Alexandra! Well, keep an eye out! There may or may not be a giveaway coming up… 😉
Love your circuit definitely a killer one!Great outfit too!
Kalliopi recently posted…Best Cardio Mix For Fatloss
Thanks Kalliopi! And (this is super lame, but) I love your name. It instantly reminded me of Callie Torres (Calliope) from Grey’s Anatomy. <3
Cute clothes! I especially like the tank so in looking forward to hearing the clothing details 🙂 Perfect timing for sharing a body weight workout. I’m on vacation for the next 1 1/2 weeks and won’t have access to a gym so I’m printing out to take with me.
Thanks Catherine! I will have more details to share next week 🙂 Enjoy your vacation!
I love a little strength workout after a run! Love that this is quick but effective. Thanks for sharing!
Me too! I enjoy them more after than before a run, though. (I’m already sweaty and in the zone). 😉
Thanks for sharing! I will try tomorrow!
As you are a professional I need your opinion, Is that the trainer who must adapt to the level of the students or the students who have to push themselves more than they support to achieve trainer level?
Hmmm, that’s a tough one. As a personal trainer, it is my job to push clients, but not past their limits. Since I am not working directly with blog readers and don’t have any knowledge of your personal workout or medical history, I share the workouts I complete but with a clear disclaimer. The workouts I post (unless specified otherwise) are programmed with exercises that work best for me, and may not always be the best exercises for you (the reader). I always encourage making modifications and taking rest when needed. I want to motivate you to get active, but don’t expect you to be able to complete everything I post by any means. I hope this helps!
As I have a few trips coming up and will be moving into college next week, this will be the perfect quick strength training exercise for busy days of schoolwork.
Woo hoo, best of luck with your journey into college Taylor! Enjoy the workout!