Fun At Home Full Body Circuit

 

fun at home full body circuit www.cardiocoffeeandkale.com

Why do we love circuit workouts? It's simple: they torch calories while building muscle.  Burn calories, work your abs and strengthen your shoulders....what's not to like about this circuit?  You get it ALL in this full body circuit AND you can do it from the comfort of your own home.  All you need are water bottles, water jugs and a towel and you've got a FUN AT HOME FULL BODY CIRCUIT!  Go get 'em!!!!!

Directions:

  • 30 seconds on/15 seconds rest
  • go through the circuit 2 times
  • rest for 60 seconds or so before starting the circuit for the second time
  • 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.

Equipment:

  • water bottles
  • gallon water jug(s)
  • towel
  • basketball or med ball

Warm up:  30 seconds each exercise

boxer shuffle, butt kicks, jumping jacks, skaters, good mornings, squat kicks, lunges, side lunges (click here for video of warm up exercises)

Workout:

(click on any of the exercises for a video demonstration)

1.     jumping jack tap downs

2.     cross punch crunch (can hold water bottles in hands)

3.  heels together lift

4.     scarecrows (use light weights or hold water bottles)

5.     3 pulse squat 180 jump

6.     elbow to knee crunch L/R

7.     squat and press w/water jug L/R (you want to get your heart rate up with this exercise, so try to keep a pretty good pace throughout the 30 seconds)

8.      one legged calf raise on step (hold water jug(s) and pause at the top of raise, slow on the down)

9.     kettle bell swing (use water jug)

10.  ½ get ups L/R (use water jug)

11.  runners lunge w/towel  L/R

12.  side/front/pull shoulder raise w/water bottles

13.  jump rope

14.  kneeling reverse lean  w/water jug

15.  one legged glute raise on ball or step

16.  plank on hands knee to same elbow + plank on elbows knee to same elbow (think of it as an up/down plank that you add the knee to same elbow ab to)

17.  reverse lunge + toe touch

18.  3 legged down dog L/R

19.  wall sit

20.  halos

*If you are struggling with any of the cardio exercises, do  low kicks instead.

*FACTOID:  a gallon of water weighs about 8 pounds

Fill out the form below for the printable version of this workout.

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