Circuit Training: 30-Minute Full Body Circuit Workout

How To Do An Upright Row and Row to Overhead Shoulder Press

1. Stand with feet hip-width apart, holding a pair of dumbbells, palms facing in towards your body.
2. With control, pull your elbows up towards your shoulders, gliding the dumbbells up your body. This is an upright row.
3. With control, lower the dumbbells back to the starting position.
4. The repeat for a second upright row. At the top of the second row, flip the palms so they’re now facing out away from you.
5. Then perform an overhead shoulder press by pressing the dumbbells straight overhead.
6. Lower the dumbbells down to your shoulders with control, flip the palms so they’re facing in towards your body again, and lower the dumbbells all the way back down to the starting position.

How To Do A 2-Pulse Squat Thruster

1. Start standing, feet hip-width apart, knees slightly bent. Hold one dumbbell in each hand at your shoulders (front-rack position, overhand grip, palms facing in).
2. With your weight in your heels, step your right foot out so feet are now shoulder-width distance apart. As you do so, sit your hips back to lower into a squat, striving for a 90-degree angle between your hips and knees.
3. At the bottom of your squat, pulse up an inch and down an inch for a two-count.
4. Then, drive through your heels, squeezing your glutes to stand tall. As you stand, bring the right foot back in to meet the left foot while performing a squat thruster, pressing the dumbbells straight overhead.
5. Bring the weights back down to shoulder height and repeat the sequence, stepping the right foot out for the entire timed interval. Switch the leg that steps out on the next set.

Modification: Option to omit the overhead press. You can also omit the front rack and keep the dumbbells at your sides.

How To Do A Plank and Dumbbell Open to T

1. Center your dumbbell on the mat between your hands. Start in high plank position, maintaining a straight line with your body, gaze slightly in front of you.
2. Hold plank and grab the dumbbell with your right hand. Flex your core and open into a side plank as you pull the dumbbell overhead with your right hand. Hold this position for a moment as your body mimics a sideways “T” shape. Hips high and obliques turned on.
3. With control, return the dumbbell back to the mat as you return to the starting position.
4. Repeat, alternating the hand that grabs the dumbbell and pulls overhead.

Modification: Perform the high plank from your knees and perform the side plank with your knee on the mat. Option to do this as a bodyweight ab exercise instead of a weighted ab exercise.

How To Do A Burpee and Dumbbell Pick Up

1. Center your dumbbell between your feet and start in a low squat position, feet hip-width apart, knees driving out towards toes, aiming to get your thighs parallel to the ground. Hold for a moment.
2. Then plant your hands on the mat and hop back to a high plank position, hands are framing your dumbbell. Hold high plank, shoulders over wrists, core engaged, tailbone tucked.
3. Hop your feet up to meet your hands (landing in a low squat position). As you land in a low squat, grab the dumbbell.
4. Then, explode up (option to jump) as you pull the dumbbell up along your body as though performing a deadlift.
5. Land softly in a low squat position, set the dumbbell back on the ground and repeat.

Modification: Option to omit the dumbbell pick up. Take this at your pace – you can make this low impact by stepping in and standing tall rather than jumping.

How To Do 4 Reverse Grip Back Rows and 4 Bicep Curls

1. Stand with your feet shoulder-width apart, knees slightly bent. Grip a pair of dumbbells in your hands, palms facing out (reverse grip).
2. Hinge at the hips until your chest is parallel to the floor.
3. Pull the dumbbells back towards your hips, performing a bent over row. Feel your shoulder blades squeeze together.
4. With control, slowly lower the dumbbells back to starting position. Repeat for four reverse grip back rows.
5. Then, stand tall and squeeze your bicep muscles to curl the weights up to shoulder-height as you exhale, performing a standard bicep curl. Repeat for four bicep curls.

How To Do A Curtsy Lunge and Bicep Curl and Squat

1. Start standing, feet shoulder-width apart, knees slightly bent. Hold a set of dumbbells in your hands, palms facing in towards your body.  
2. Step your left leg back into a curtsy lunge (left knee behind right calf), left knee lowers towards the mat. Lower your hips until both knees reach a 90-degree angle, front thigh parallel to the floor.
3. At the bottom of the curtsy lunge, perform a standard bicep curl by flipping the palms out so they’re facing away from you, then curling the weights up to shoulder height with control.
4. Slowly lower the weights back down, then squeeze your right glute, driving your back, left leg forward as you stand up. As you stand, bring your feet parallel and shoulder-width apart.
5. Then, lower down into a squat position, lowering your hips down parallel with your knees. Drive your knees out toward your outer three toes.
6. Drive through your heels to stand tall, squeezing your glutes.
7. That’s one rep. Repeat, stepping the left leg back into a curtsy lunge this entire set. Switch legs on the next set.

Modification: Option to omit the bicep curl.

How To Do A Dumbbell Pullover and Alternating Leg Lower

1. Lay flat on your back, holding one or two dumbbells in your hands with arms extended overhead (one dumbbell horizontally or two dumbbells vertically).
2. Extend your legs straight up so they’re parallel with your arms, slight bend in the knees, feet are flexed.
3. With a slight bend in the elbows, slowly lower the dumbbells overhead towards the ground. Range of motion will look different for everyone, but you should try to keep your low back pressed into the mat/ground.
4.  As you lower the dumbbells towards the ground, keep your low back pressed into the mat and brace your core as you slowly lower your right heel towards the mat.
5. Engage the lats as you exhale and pull the dumbbells back overhead, raising the right foot back up to meet the left foot as well. Think of pulling your armpits down towards your hips to return back to the starting position.
6. Repeat, alternating the leg that lowers to the ground.

Modification: Option to bend the knees, shortening the range of motion for the leg lowers.

How To Do 3 Skaters and 1 Single Leg Bound

1. Start standing in an athletic stance, feet hip-distance apart, knees slightly bent, core engaged.
2. Push off your right foot to bound laterally to the left, landing in a loaded skater position on your left foot. Left knee bent, right leg tracking behind your left foot in a skater position.
3. Then, drive off your planted left foot to bound laterally back to the right. Landing softly on your right foot. Right knee bent, left leg tracking behind your right foot in a skater position.
4. Push off your right foot to bound laterally to the left once more, landing in a loaded skater position on the left foot.
5. Then perform a single leg bound on the left foot, exploding off the left foot as high as you can.
6. Land softly with control and repeat, alternating the skaters and the leg that performs the bound.

Modification: Option to make this low impact. You can omit the single leg bound and instead perform a knee drive.

How To Do A Push Up and Straight Arm Tricep Kickback

1. Start in a high plank position, placing your hands on a set of weights. Pull your kneecaps up towards your belly, feet hip-width apart.
2. Hold this plank position, maintaining a straight line with your body, gaze slightly in front of you.
3. Slowly lower your chest down towards the ground as your elbows fall back towards your hips (not out to the sides).
4. Once at the bottom of your push up, exhale as you push back up into high plank position.
5. At the top of the high plank, perform a straight arm tricep kickback by pulling the dumbbell in your right hand back toward your hip.
6. With control, lower the dumbbell back to the ground and repeat the sequence, alternating the arm that performs the tricep kickback.

Modification: Option to take the push up from your knees, popping to the toes for the tricep kickback.

How To Do Pass Through Lunges

1. Start standing, feet shoulder-width apart, knees slightly bent. Hold a pair of dumbbells in your hands, palms facing in towards your body.
2. Step your right leg back into a reverse lunge, lowering your hips until both knees reach a 90-degree angle, front thigh parallel to the ground.
3. Then squeeze your left leg glute, driving your back, right leg forward to stand tall.
4. As you do so, “pass through” and immediately perform a front lunge by stepping the right leg forward, lowering your hips until both knees reach a 90-degree angle, front thigh parallel to the ground.
5. Then, drive off the front right heel to stand tall and repeat the movement of reverse lunge into a front lunge.

How To Do Hollow Rock Scissor Chops

1. Start lying on your back with your legs straight. Engage your core and press your low back into the mat. Arms are at your sides.
2. Contract your abs by pulling your hip bones together to activate your transverse abdominal muscles. Then lift both legs off the mat (legs straight). This is your “hollow rock” position.
3. From this hollow rock position, perform alternating scissor chops, pulling the right leg towards the face as you send the left leg towards the mat.
4. Quickly reverse the movement repeatedly so your legs are moving back and forth quickly throughout the timed interval. Keep your low back pressed into the mat the entire time.

How To Do Single Leg Lunge Drops

1. Start standing feet hip-distance apart, slight bend in your knees and core engaged.
2. Jump your right foot back into a reverse lunge, aiming for 90-degree angles in each knee.
3. Then, perform a “lunge jump” by exploding up from the split lunge position, bringing both feet together as you stand tall.
4. This is one rep. Repeat, “dropping” or jumping the right foot back into a reverse lunge position for the entire set.