Full Body Circuits

Full Body Circuits

Ready for a fast and furious full body workout? These 20 minute circuits will get your body moving and tone, sculpt and strengthen your abs, back, legs and arms from home (or anywhere you are)!

You’ll be working out with amazing Coach Roz from Team Betty Rocker today. She will have you doing some cardio-intensive moves to get your heart rate up, then tone your body with squats, lunges and biceps curls to name a few!

Coach Roz is a NSCA Certified Personal Trainer, Certified IIN Health Coach, PSA rated Figure Skating Coach and a Team Betty Rocker Coach. 

Her workout classes are super popular in Rock Your Life, our online home workout studio, and I’m excited to share this workout with you today!

Here’s a message from Coach Roz:

Hey Rockstars, Coach Roz here!  I love doing full body workouts because they are a great way to make the most of your time.

This workout incorporates both strength and cardio, which really helps tone and sculpt your muscles while blasting body fat. We will be combining some of my favorite isolated movements into complex moves to really get that extra burn!

For today’s workout you will need a set of weighted objects – water bottles, dumbbells, or any household items to add in some extra resistance. I hope you enjoy it!

Full Body Circuits

Equipment: Weighted objects (water bottles, dumbbells or any household objects).

Format: Perform each movement for 0:40 seconds and repeat each circuit for 3 rounds. 

Circuit One:

Move 1: Cross Cross Squat 

  • Stand with feet slightly wider than hip distance apart, engage your core and shoot your booty back behind you as though you were going to sit on a chair – keeping the weight in your heels and chest up.
  • Power through your heels to a standing position.
  • Drive your right knee up and across your midline, rotating your torso as you bring your left elbow to meet your knee; repeat on the other leg and then back to the squat and repeat.
  • Reminder: Only squat as deeply as you can comfortably go without bending forward at the waist.
  • MOD: Squat down to a chair to help cue you with good form in your squat so you’re not loading all your weight forward or bending at the waist. 

Move 2: Alternating Curtsy Lunges with Biceps Curls

  • Begin in a standing position with your core engaged and chest upright, holding a weighted object in each hand.
  • Step your right foot back behind you and over to the left as your left knee bends.
  • While holding at the bottom of your lunge position, perform a bicep curl with your right arm. Ensure that your chest remains upright, and your left knee does not rotate or press out over your left foot to maintain stability.
  • Return to standing and repeat on the opposite side.
  • MOD: Take the curl out and hold on to a chair or wall to help stabilize yourself or perform reverse lunges, where rather than your knee coming behind your front heel at an angle, you step straight back.

Move 3: Triceps Dips 

  • Come into a reverse table top facing away from your box or raised surface, with your hands behind you on the box.
  • Bend your knees and pull your shoulder blades down and back to engage between your shoulders. This will help keep your chest open and keep pressure off of your shoulders.
  • Keeping your body close to the box, bend your elbows and slowly lower yourself down until your arms are close to 90 degrees and then press back up to your starting position. 
  • MOD: The more you bend your knees, the easier this will be. You can also replace this with a tricep extension by taking a kneeling position holding a water bottle or weight overhead. Slowly lower the weight back behind your head and then press the weight back up to your starting position. (Be careful not to flare your elbows out).

Circuit Two:

Progress pictures! Only a few more days of Summer Shred member challenge left, if you can believe it. This is the longest I’ve stuck with a structured exercise regimen. I’m so grateful for this community and the opportunity to meet so many strong boss women. – Sophie, Rock Your Life Member 

Move 1: Cross Body Mountain Climber 

  • Begin in a tall plank position with your core engaged and shoulders stacked over your hands.
  • Keeping your hips down, run your knees into your chest by driving your knee toward your opposite elbow and back out, one at a time.
  • MOD: Do this move on an elevated surface by placing your hand on the edge of a couch or table.

Move 2: Alternating Side Lunges with Reverse Fly 

  • Begin in a standing position with your core engaged and chest upright, holding a weighted object in each hand.
  • Step out to the right in a wide stance, bending the right knee as you shoot your hips back into a lateral lunge position. Keep your chest up and your right knee in line with your toe while keeping your weight back in your heel and hips. Lift both arms out to the side maintaining a slight bend in the elbows and squeezing your shoulder blades together. Slowly bring the weights back beneath your chest.
  • Power through your right heel to come back to standing and repeat on the left side.
  • MOD: Place a chair in front of you and use the back for balance. You can also do this bodyweight style first to develop the posterior chain strength to support you and add additional resistance once you’re able to stabilize with no weight.

Move 3: Hollow Body Hold 

  • Lie down on your back with your arms by your sides and legs straight up in the air with your core engaged. Activate blueberry spine by gently pressing your lower back into the mat.
  • Keeping a neutral spine, lift your upper back off the ground slightly to feel your abs contract. 
  • Slowly lower your legs down towards the ground as far as you can while maintaining blueberry spine and hold this position. 
  • MOD: Bend your knees instead of straightening your legs. 

Get after it Rockstar! Check in with me and and Coach Roz and let us know how you’re doing and where you’re working out from today.

For new workout variety 5 days a week, 30 Day Challenges, community support and more, grab a 30-Day pass to Rock Your Life – my online home workout studio!

The post Full Body Circuits appeared first on The Betty Rocker.

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