A Lot of Bang For Your Buck Full Body Workout


Cindy and I are moms and fitness trainers.  With 8 daughters between us, we are always driving, cooking, cleaning, counseling...the list goes on and on!  Wearing so many hats means that we have become proficient multi-taskers.  I know this rings true with a lot of parents!  As a result, we love creating workouts that hit everything in a very efficient and effective manner.  The exercises in this workout are done for 30 seconds each with no breaks between exercises.  This is possible because we are hitting 3 different muscle groups with each circuit, thus allowing you to do them back to back to back.  It is important that you move quickly from one exercise to the next to get the maximum amount of reps in that 30 second period.  So, enjoy, Multitaskers!  You are about to get a lot of bang for your buck!


  • ABC rest (30/30/30/30 seconds)

  • beginners go 1X through each circuit

  • more advanced go 2-3X through each circuit AND add 60 jump rope before you switch circuits

  • rest for 60 seconds between circuits

  • You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. Click HERE for full disclaimer.


  • dumbbells

  • resistance bands

Warm Up: 30 seconds each

boxer shuffle, butt kicks, jumping jacks, skaters, good mornings, squat with kick, lunges, side lunges

Work out:

*remember to click on the exercise to see a video demonstration

Circuit 1:

bicep curl (with bands)

shoulder press (with bands)

overhead tricep extension (with bands)


Circuit 2:

one legged deadlift L

one legged deadlift R



Circuit 3:

windmill push up

superman lat pull

plank knee to SAME elbow


Circuit 4:

laying outer thigh pulse  (put loop band around your knees)

glute leg raise L (keep loop band around your knees)

glute leg raise R


Fill out the form below to download the printable version of this workout.

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