Circuit Workout With Core & Cardio

Good afternoon! I want to apologize for not being able to post until the afternoon this week.

I’ve come to the conclusion that whoever is in charge of the Internet going from our Wi-Fi connection to my laptop is playing a practical joke on me. After getting a completely new router because of connection issues last week, it’s been a constant ride on the struggle bus. It’s a gamble if I can get and stay online, and it always seems to be a problem when I finally sit down to work on a blog post, especially at night and in the early mornings.

(Just wanted to share for giggles… I started drafting this post yesterday afternoon and just got the Internet back after spending the entire morning on the phone with Apple Support trying to figure it out! It always magically turns itself on when I am on the phone with customer service – this has happened three times now – so I can’t fully explain the issues when I finally have the help. To say I’m frustrated and at my wits end with it is the understatement of the year.)

Anyways, it looks like manually setting the right codes into my laptop finally worked!

I’ve got a lot of built up frustrations brewing, so I think it’s the perfect time for me to complete the workout I put together to share with you before work tonight.

You can easily complete this one at home if you have a set of medium dumbbells, a stability ball, a BOSU ball (optional), and a jump rope (optional). Let’s get to it!

 

Make sure to do this workout in two separate circuits. You want to aim to move relatively quickly from exercise to exercise, but please rest and grab water after each round and as needed. If something doesn’t feel right, take it easy and slow it down. If it feels easy, pick up the pace. Please listen to your body!

If you decide to give this workout a try, I encourage you to take a look at the exercises below for cues on technique on form. Enjoy!

 

Exercise Breakdown

While I usually feature original photos in my exercise descriptions, this workout showcases a collection of awesome (sourced) photos from .

 

• BOSU or stability ball sit-ups

If you don’t have access to a BOSU ball, just perform a standard sit-up on the floor or even on a stability ball.

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.

Repeat for 15 reps.

 

• stability ball knee tucks

Start by placing your stomach on a stability ball and roll to your starting position by walking your hands out until your hands are under your shoulders and the ball is under your shins. Keeping your arms straight, tighten your core and bring your knees forward and into your chest. This will shoot your hips up.

As you inhale, untuck your knees and roll the ball back up to your shins. This is one rep. Repeat for 15 reps.

 

• mountain climbers

Start in a straight arm plank position on the hands and toes. Bend your left knee in towards your chest, hovering your toe off of the floor. Jump up and switch your feet in the air, bringing the right foot in and push the left foot back. This is one rep.

Alternate your feet as fast (and safely) as you can for 20 reps.

 

• good mornings

Start by standing with your feet hip-width apart and your hands behind your head with your elbows wide. Keep your abs tight and back neutral while pressing your butt backward, keeping a slight bend to your knees. Hinge at the hips until your back is close to parallel to the floor.

Return to your standing position while squeezing your glutes. This is one rep.

Repeat for 15 reps.

 

• dumbbell reverse lunges

Start standing tall with your hands on your hips and feet under your hips. Step backward with your left leg, and lower your body until your right knee is bent at least 90 degrees and your left knee nearly touches the floor.

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Push yourself back to the starting position by pressing into the floor. If you feel comfortable, alternate sides for the (full) 20 reps. Aim to keep your front heel under your knee and avoid leaning forward or back!

 

• jumping jacks

Does this remind you of gym class in grade school? Start in a standing position with your feet together and arms by your sides. Slightly bend your knees and propel yourself a few inches in the air. Bring your arms by your ears and legs a little wider than your shoulders.

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Quickly jump back to your starting position and repeat for up to 100 reps. (Do what feels good for you!)

 

• (elbow) plank and reaches

Start in a plank position with your elbows under your shoulders and feet slightly wider than your hips. This will give you some stability. Reach your right arm straight out with your hand flat and thumb pointed towards the ceiling. Return back to your elbow plank, then repeat with your left arm. This is one rep.

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Repeat for 10 full reps.

• stability ball straight leg bridges

Start by lying on the floor with your back on a mat and arms out to your sides. Place a stability ball under the back of your legs and push it out so that your heels are comfortable and stable on the ball. Keeping your core tight, squeeze your glutes to bridge up, hold for a few seconds, then roll through the back to lower back to the starting position.

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Repeat for 15 reps.

 

• jump squats

Start with your feet a bit wider than your shoulders. Stand tall, then come down into a squat position with your thighs slightly higher then your knees. Quickly push yourself up into the air (your body should be straight), then land in the squat position and pause for a moment before repeating.

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You can always choose to do (stationary) air squats if you feel uncomfortable jumping.

 

• dumbbell side bends

Start in a standing position with your feet under your hips and a medium dumbbell in each hand. Inhale and bend your waist towards the dumbbell a few inches, until you feel a slight stretch. Exhale and bring your body up to the starting position. This is one rep.

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Repeat for 15 reps per side.

 

• alternating lateral lunge reaches

Start by standing with your feet together and take a large step with your left foot and lunge toward the floor. Keeping your right leg as straight as you can and right foot planted on the floor, lunge and reach down towards your toes with your right hand.

Push off from your left foot and slightly jump sideways towards the right and lunge towards the floor while reaching your left hand towards your toes. Be careful not to extend your knees over your toes in the lunge position.

Repeat for 10 reps per side.

 

• jump ropes or air jumps

Even if you don’t have a jump rope, you can still complete the motion of jumping and get your heart rate up in no time!

 

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I hope you enjoy the workout if you decide to try it, too. Thanks so much for checking in and also for your patience with this week’s sporadic posting schedule. I’ll (hopefully) see you back here tomorrow morning with my latest eats and a new recipe.

 

Questions of the Day

• When is the last time you did a set of jumping jacks?

• What is the next category of workout you’d like to see on the blog: at-home or for the gym?

 

Have a great Tuesday!

 

Disclaimer: 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 routine.