Full-Body Back To School Workout

You Only Need 30 Minutes!

It’s that time of year again when kids go back to school and there is a bit of an adjustment with family scheduling. One would think there is more time to workout, now that kids are back in school, but in reality, that 2:30 pick up time comes quicker than we think! Whether my kids or in school or not, I have found circuit workouts to be the best use of my time. Check out this Full Body Back to School circuit workout that only will take up 20-30 minutes of your day, depending on your level and how long you rest in between rounds. This circuit workout hits both the upper and lower body maximizing your workout in the least amount of time. Give this a try and see how no matter how little time you have, you can still make time for you! The best part is, you can speed up and intensify the workout by resting less in between rounds OR if you want to slow it down a bit, you can rest a bit longer. Give this a try and let me know what you think!!

Each Exercise will be performed with 15 reps then move to the next exercise. After you have completed all 4 exercises, rest for 1-3 minutes, depending on your level and mood for any given day. Repeat the circuit 2-3x.

Have fun and Dig Deep!

Reverse Grip Rows

Stand with your feet slightly shoulder width distance apart. Grab a straight bar with a reverse grip and lean slightly forward. Bring the bar up to meet your belly button then squeeze for a good second and drop the bar down to the starting position. Repeat the exercise until you have completed 15 reps.

G-Tip: Be sure to keep a nice arch in your lower back and chest lifted with shoulders back. You can also perform this exercise with dumbbells or an e-z bar, if you do not have access to a straight bar.

Rear Delt Machine Rows

This machine is typically used to work your chest in the form of a chest press. You can use the same machine to target your rear deltoids. Start facing the machine with a staggered stance. Lean forward then grab the handles and lift your elbows so they are facing the wall behind you, not facing the ground. With both hands, pull the handles back using your elbows to bring your shoulder blades together. Hold and squeeze for a second then release and repeat exercise until you have completed 15 reps.

G-Tip: This exercise will need to be done with light weight to really target the rear delts, which is a tiny muscle. The movement is also not very big. As you are rowing, it isn’t a full row, rather a pulse or 1/2 rep.

Hyper Extensions

Lie facing down on a hyperextension machine with your ankles securely under the foot pads. If needed, adjust the pad of the machine so your upper thighs lie flat on the pad giving you enough room to bend at the waist freely. Cross your arms at your chest (my favorite) or behind your head. Start the movement by bending forward at the waist while keeping a flat back and chest lifted. Lower down until you feel a nice stretch in your hamstrings then squeeze your glutes and bring yourself back up to the starting position. Repeat the movement until you have completed 15 reps.

G-Tip: This exercise not only targets your lower back but glutes and hamstrings so give a good squeeze of your glutes at the top of the rep. If you want to add a bit of weight, you can always hold a light plate to your chest. You should never round your back during the entire exercise so focus on keeping your chest lifted throughout the entire movement.

Squat with Cable Rows

Start by grabbing a cable in each hand. Stand away from the machine so there is no slack in the cables. Ground yourself so feet feel secure and in place with toes slightly turned out. When you are ready to start, bend your knees and sit back into a regular squat position. Push your glutes back while keeping your chest lifted. With the weight in your heels, stand back up while simultaneously pulling the cable handles back, leading with your elbows. Squeeze your back then bring the handles to the starting position while you drop back down into a squat. Repeat the exercise until you have completed 15 reps.

G-Tip: Keep the weight in your heels and as you reach the top of the rep give your glutes a nice squeeze to really target your backside. This exercise is a great way to work both your upper body and lower body at once. With the proper form, the exercise is meant to be done with a bit of momentum and speed to pick up your heart rate a bit. :)

Rest 1-3 minutes then repeat the circuit 2-3x.

Have fun and Dig Deep!

Gina Aliotti

Gina is Co-Founder of Devotion Nutrition. She is a Professional Figure Competitor, certified personal trainer, certified yoga instructor, CrossFit instructor, nutritionist, and fitness consultant. Her passion is to inspire, motivate and teach people the tools to reach their lifelong fitness goals, in a realistic and fun way.

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