This week I wanted to share a full-body circuit workout that requires only your bodyweight and no gym. This quick and efficient circuit will keep your metabolism fired up and your body burning fat all day long!
Since I’m a working mom with limited time, it is all about getting in an efficient workout in the least amount of time possible. If you push yourself and move through these exercises one after the other, you can complete the workout in less than 30 minutes. Check out my Full-Body Blast Workout and let me prove to you that limited time and equipment can still equate to an incredible workout!
You will do 15 reps of each exercise, take a short break and repeat the circuit one to two more times, depending on how much time you have and your fitness level. Give it a try and let me know what you think!
Ab Crunch with Toe Touch
Lie on your back with your legs extended straight out in front of you. Place one hand on the ground next to your body and the opposite hand straight back behind you. While keeping your glutes on the floor, bring your hand extended over head to touch your opposite toe, keeping your leg as straight as possible. Return back to the starting position, lowering your leg and arm back down to the ground. Repeat the exercise, completing 15 reps on each side.
G-Tip: Throughout the entire exercise, keep your core engaged and focus on pulling your body up from your abs with little to no strain in your neck.
Straight-leg Extension on All Fours
Place your hands and knees on the floor, in a tabletop position. Extend one leg back, hovering few inches off the ground. While keeping your abdominals and upper body tight, lift your leg up toward the sky, squeezing your glutes and hamstrings throughout the entire movement. Bring your leg back to the starting position and repeat the exercise 15 times on each side.
G-Tip: As you bring your leg back down to the starting position, don’t let your toe touch the ground and keep your leg elevated until you have completed all 15 reps.
Hip Thrusts with Leg Extension
Start lying on your back with your knees bent. Extend one leg toward the sky so it is perpendicular to the ground. Keep your arms by your side and thrust your glutes up toward the sky, squeezing throughout the entire movement. Lower your glutes back down toward the ground then repeat until you have done 15 reps. Repeat the exercise with your opposite leg lifted.
G-Tip: Focus on keeping your glutes engaged as you thrust your hips toward the sky and also as you lower back down toward the ground. Don’t forget to keep your core engaged, too!
Place your hands and knees on the floor, in a tabletop position. Lift your leg out toward the side, keeping your knee bent and foot flexed. Squeeze for a one-second hold at the top, then lower your leg back in toward your body. Repeat the exercise until you have completed 15 reps on each side.
G-Tip: Be sure to keep your chest lifted and nice sway in your lower back.
Stationary Lunges with Knee to Chest
Start with one foot in front of the other in a lunge position and hands resting on your hips. With your chest out and shoulders back, drop down toward the ground until your knee is a few inches off the ground. Place your weight in the heel of your front foot you as you rise back up bring your knee to your chest, then lower back down to the starting position. Repeat the exercise until you have completed 15 reps, then move to the other side.
G-Tip: This exercise is more of an advanced movement. The key is focusing on your balance with each rep. Before you come up and bring your knee to chest, ground yourself and move through each rep at your own pace.
Start lying on your back with your knees bent and hands behind your head. Shift your weight to one side and lower your bent knees toward the ground. Perform an abdominal crunch, lifting your head toward the sky, squeezing at the top for two seconds, then lowering back down to the ground. Repeat the exercise until you have completed 15 reps, then move to the other side.
G-Tip: As you rise to the top of the crunch position, be sure you are lifting from your abs, not pulling from your neck. Your hands are simply there to rest your neck on, but not to be used to pull your neck to the top of the crunch.
Dig deep and have fun!