An effective, total body workout in 30 minutes. Strength training and HIIT cardio collide in this full body workout. I personally burned over 400 calories!
Circuit Training is a workout format that alternates between several full body exercises with minimal rest between exercises. For example, this workout includes 3 unique circuits, each of which has 4 exercises: an upper body exercise, a lower body exercise, a core exercise and a cardio exercise. Talk about a total body burn! 🔥
What are the benefits of circuit training?
✦ Increased Muscle Tone and Definition
✦ Increased Cardiovascular Fitness
✦ Effective Workout (full body workout in 30-minutes)
✦ Avoid Fitness Plateaus and Boredom
You get a total body workout AND get to isolate different muscle groups within each circuit.
► Cue up your favorite music, press ‘play’, and let’s knock it out!
Here’s my workout playlist: https://spoti.fi/32fRMuK
✨ The Workout: 30-Minute Full Body Circuit Training Workout ✨
► EQUIPMENT: Medium to Heavy Dumbbells.
Or multiple sets of dumbbells if you’d like to toggle between weights. I’m using 12 lb dumbbells in this workout video, but if I were doing this workout at home I’d toggle between 12 and 15 lbs.
If you can’t find dumbbells, you can substitute filled water bottles (such as gallon jugs) for dumbbells.
► INSTRUCTIONS: Follow along with the video above.
00:00 Workout Warm Up
06:50 Circuit 1: Shoulders + Legs
16:21 Circuit 2: Back + Biceps + Legs
24:54 Circuit 3: Chest + Triceps + Legs
34:15 Cool Down
Alternatively, work off the exercises below at your own pace.
You’ll perform each upper body exercise, lower body exercise, and core exercise with dumbbells for 45 seconds, followed by 15 seconds of rest. And perform each cardio bodyweight exercise for 30 seconds, followed by 30 seconds of rest.
CIRCUIT ONE: Shoulders + Legs
1️⃣ Upper Body: Upright Row + Row Shoulder Press
2️⃣ Lower Body: 2-Pulse Squat Thruster (right first set, left second)
3️⃣ Core: Plank + Dumbbell Open to T
4️⃣ Cardio: Burpees
X2 Sets
CIRCUIT TWO: Back + Biceps + Legs
1️⃣ Upper Body: 4 Reverse Grip Row + 4 Bicep Curls
2️⃣ Lower Body: Curtsy Lunge + Bicep Curl + Squat (right first set, left second)
3️⃣ Core: Overhead Pull + Leg Lowers
4️⃣ Cardio: 3 Skaters + 1 Bound
X2 Sets
CIRCUIT THREE: Chest + Triceps + Legs
1️⃣ Upper Body: Push Up + Straight Arm Tricep Kickback
2️⃣ Lower Body: Pass Through Lunges (right first set, left second)
3️⃣ Core: Hollow Rock Scissor Chops
4️⃣ Cardio: Single Leg Lunge Drops (right first set, left second)
X2 Sets
_________________________________________________________
This is a sponsored post in partnership with the Minnesota Beef Council. All words and opinions are my own. Thank you for supporting Nourish Move Love, making the content you see on this blog possible. You can find out more about the Minnesota Beef Council, including my favorite high-protein recipes at https://mnbeef.org/
_________________________________________________________
CONNECT WITH ME:
Subscribe to Nourish Move Love and get my FREE Full Length Workout Video!
► Get my most recent Workout Challenge: https://www.nourishmovelove.com/14-day-challenge-3/
Like us on Facebook!
http://facebook.com/nourishmovelove
Check us out on Instagram!
https://www.instagram.com/nourishmovelove
www.nourishmovelove.com