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Fundamental Movement Circuit Workout

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.

June 22, 2021
By
Anytime Fitness
Fundamental Movement Circuit Workout

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.

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