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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

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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