TOTAL BODY CIRCUIT
TRAINER Ridge Davis //
DURATION 30 minutes //
DIFFICULTY Beginner - Advanced
Need a quick sweaty workout on the go? This full-body circuit is adjustable for all levels and is perfect for changing the way you approach your strength training workouts. Don’t let the moves fool you. These moves in succession are tougher than they look. Clear out some space, grab your towel, get your timer out and prove me wrong!
1. FORWARD PUSH UP
1 minute, 30 second rest
EQUIPMENT:
GOOD FOR: This is a great move that works the ENTIRE front and back of your upper body. The Push up hits the chest and triceps. Forward reach hits the entire back and rear shoulders.
INSTRUCTIONS: Make sure the chest touches the floor for each rep in the push up. Drop the knees for modification. In the superman/superwoman reach, make sure arms reach out to make a V. Cycle through 2-3 times depending on your difficulty level.
2. Overhead Reach
(
1 minute, 30 second rest
)
EQUIPMENT:
Full Body Resistance Loop
GOOD FOR: These look easy but burn QUICK! Incredible moves to improve your postural muscles.
INSTRUCTIONS: Keep shoulders press down and away from the ears. Focus on keeping hands shoulder-width apart. Cycle through 2-3 times depending on your difficulty level.
3. Lateral Lunge into Stride
(
1 minute, 30 second rest
)
GOOD FOR: This is great way for slowly getting your heart rate elevated!
INSTRUCTIONS: Refrain from rotating the torso in the lateral lunge. Drive the hips back for the lateral lunge. Cycle through 2-3 times depending on your difficulty level.
4. Monster Walks
(
1 minute, 30 second rest
)
EQUIPMENT:
Premium Booty Band
GOOD FOR: This is a great way to wake up your glutes and prime them for bigger movements.
INSTRUCTIONS: Stay in a low squat position and maintain while stepping right and left. The main focus should be keeping knees wide during the entire movement. Cycle through 2-3 times depending on your difficulty level.
5. Squat into Cross Kick
(
1 minute, 30 second rest
)
GOOD FOR: Use the squat to generate power for the cross kick.
INSTRUCTIONS: This is great for working the lower body and opening up the hamstrings simultaneously. Cycle through 2-3 times depending on your difficulty level.
6. Glute Bridges
(
1 minute, 30 second rest
)
GOOD FOR: I consider this the meat and potatoes of my glute workouts.
INSTRUCTIONS: Make sure to press through the heels of the feet and squeeze glutes at the top of the movement. Cycle through 2-3 times depending on your difficulty level.
7. Russian Twist Punches
(
1 minute, 30 second rest
)
GOOD FOR: It's a fun way to spice up your traditional Russian Twist.
INSTRUCTIONS: Make sure you rotate a full 90 degrees in each direction and fully extend the arms on each punch. Cycle through 2-3 times depending on your difficulty level.
8. Standing Cross Crunch
(
1 minute, 30 second rest
)
GOOD FOR: This is a fun move to get in a groove and feel like you’re dancing!
INSTRUCTIONS: Focus on getting knee and opposite elbow to make contact on each rep. Cycle through 2-3 times depending on your difficulty level.
9. Push up into Side Plank
(
1 minute, 30 second rest
)
GOOD FOR: It's a challenge move to test your strength and balance.
INSTRUCTIONS: Keep abs engaged and use the power of the push up to go into your side plank. You can also separate these into two separate moves of a push up and a side plank hold. Cycle through 2-3 times depending on your difficulty level.
10. Plyo Lunges Alternative
(
1 minute, 30 second rest
)
GOOD FOR: The burn creeps up on you slowly and it feels so so good!
INSTRUCTIONS: Focus on soft landings into low lunge positions. Cycle through 2-3 times depending on your difficulty level.
11. Beast Jumps into High Plank
(
1 minute, 30 second rest
)
GOOD FOR: Great way to challenge your abs and trunk control.
INSTRUCTIONS: When in beast, make sure knees are 1 inch above ground…not any higher. Cycle through 2-3 times depending on your difficulty level.
