If you love circuit workouts, this is the fundamental movement for you! This workout is a continuous circuit of six exercises, which you’ll complete six times. Perform each exercise for 30 seconds and don’t rest in between exercises beyond the transition period – work all the way through, then rest for one minute at the end of the circuit. Remember to switch sides at the 15-second mark for one-sided exercises, and repeat the circuit five times through.
For this workout, you’ll need a medicine ball, dumbbells, kettlebells and sliders.
Medicine Ball Thruster
- Stand upright holding a medicine ball at chest height in both hands.
- Bend at the hips and knees, lowering into a squat, keeping the ball at chest height.
- Come upright rapidly and in one movement, thrust the ball overhead, extending your arms fully.
- Lower the ball back to chest height as you also lower into a squat and repeat.
Dumbbell Bent Over Row
- Bend forward at your waist holding a dumbbell with your arm straight and palm facing in and your back flat.
- Lift the dumbbell up to the side of your chest.
- Lower the dumbbell back to a straight arm position, keeping your back flat throughout.
- Complete all reps on one side before switching to the other side.
Slider Kneeling Slide Out
- Kneel with your forearms on sliders, feet down and your back flat.
- Slide your arms forward as far as you can without touching your chest to the floor while maintaining a flat back.
- Drag your arms back in to the start position.
Kettlebell Figure 8 Hold
- Stand upright holding a kettlebell by the handle in one hand and by the ball in the other hand at chest height.
- Swing the kettlebell down and around the back of your leg and switch to the other hand as it passes between your knees.
- Swing the kettlebell back up to chest height on the other side.
- Reverse the direction.
In Out Squat Jumps
- Stand upright with your feet together and arms by your sides.
- Jump up, splitting your feet and bringing your hands up in front to chest height.
- Land in squat with your feet wide, hips low and your hands at chest height.
- Immediately jump back up, bringing your feet back together and land in the upright start position.
- Continue alternating jumping out and in each rep.
Kettlebell Single Arm Floor Press
- Lie on the floor holding one kettlebell at shoulder level with your elbows bent and your palms facing in.
- Press the kettlebell straight up over your chest, keeping your palms facing in.
- Lower the kettlebell back to shoulder level and repeat.
