6 New Exercises for an Effective Full Body Circuit Workout

Hi friends! Summer is in full swing at my house, what about you? When summer starts, it usually means everyone starts a new routine and a new schedule. But that doesn’t mean you have to let go of your health and wellness goals while you enjoy your summer break! That’s why I have a new full body circuit workout for you today. It’s a great workout you can do: at home, outside at the park, or while traveling. Plus, you won’t need any equipment and you can tailor the length to fit your needs. You can keep it short as a 6 minute total body workout, or make it a longer workout if you have extra time.

Before You Do the Full Body Circuit Workout

Because this is a total body workout, take 2-3 minutes to warm up your entire body. Not only do warm up exercises signal to your body that it’s time to workout, but they also get your blood pumping and lubricate your joints. Don’t worry, it doesn’t have to be complicated, but warm up exercises should be effective. So, here’s a quick warm-up routine for you to use.

Regarding equipment, you won’t need any special equipment. I should note that there is one exercise in which you’ll be seated on the ground or on a bench. If you’d feel more comfortable sitting on a mat versus the ground, you may want to have a workout mat nearby.

Last, let’s talk about your workout space. I designed this to be an outdoor workout, but you can do this at home, in a hotel room, or in a gym. Just make sure your space is free of anything that might get in your way as you move laterally, and reach with your arms and legs.

The Full Body Circuit Workout

Can’t see the video? Click HERE!

Exercise 1: Moving Sumo Squat

• Targeted Muscles: Core and lower body: quads, glutes, hamstrings, thighs, calves, and hip flexors
• Modification: Don’t jump as high, or don’t jump at all (take big steps side to side instead of jumping)
• Interval: Work for 45 seconds at 80% effort, then rest for 15 seconds
• Form Tips: Press your weight into your heels as you squat, and squeeze your glutes as you stand. In the squat: 1) your feet should be wider than your hips, and 2) your feet should be externally rotated. Progression: jump higher and/or go faster!

Exercise 2: Toe Taps

• Targeted Muscles: Lower body and core
• Modification: Do the toe taps on the ground and/or don’t move laterally (i.e., stay in place)
• Interval: Work for 45 seconds at 80% effort, then rest for 15 seconds
• Form Tips: If you don’t have a bench (or a raised surface like the one I’m using) you can always use a curb for the toe taps. Keep your shoulders over your hips and stay light on your toes as you move laterally. Use your arms, which will help to raise your heart rate!

Exercise 3: V-ups

• Targeted Muscles: Core
• Modification: Place a small ball like THIS under your lower back for support and/or decrease the range of motion
• Interval: Work for 45 seconds at 80% effort, then rest for 15 seconds
• Form Tips: If you don’t have a bench or a raised surface, you can do these on the ground/grass with a mat. As you’re seated, hinge back from the hips with your palms slightly behind your hips. Lift your knees to a tabletop position, then extend your legs as you hinge back from your hips. Maintain a proud chest and try not to sink into your shoulders.

Exercise 4: Donkey Kicks

• Targeted Muscles: Glutes
• Modification: Do high knees, or fast walking in place
• Interval: Work for 45 seconds at 80% effort, then rest for 15 seconds
• Form Tips: Keep your wrists under your shoulders and draw your navel in towards your spine. While you bring your heels towards your glutes, literally try to kick your butt!

Exercise 5: Wall Push-ups

• Targeted Muscles: Core and upper body: chest, triceps, delts, back, and serratus anterior 
• Modification: Just stick with the basic push-up
• Interval: Work for 45 seconds at 80% effort, then rest for 15 seconds
• Form Tips: Keep your spine long and draw your navel in towards your spine. Spread your fingers wide, and place your hands at least shoulder width apart. Progression option #1: add alternating leg lifts. Progression option #2: alternate wide and narrow push-ups.

Exercise 6: Lateral Step-ups

• Targeted Muscles: Lower body and core
• Modification: If you don’t have a raised surface like this, simply walk forward and back in a zigzag pattern on the ground
• Interval: Work for 45 seconds at 80% effort, then rest for 15 seconds
• Form Tips: Press your entire foot on the surface and draw your navel in towards your spine. Use your arms as you walk forward and back. Also, don’t forget to do both sides! Progression option: go faster.

Next Steps for This Full Body Circuit Workout

Good news: you can totally tailor this workout to fit your needs! Therefore, if you need a super quick workout, go through the 6 exercises once, but switch sides halfway through the interval during Exercise #6. As a second option, you can repeat the 6 exercises 1x for 1 round (i.e., a 12 minute workout). But if you have time for a longer workout, repeat the 12 minute workout several times for a longer workout, but take a 1 minute break between each round.

At the completion of your workout, please be sure to cool down and do some stretching exercises. That’s the best way to ensure that: your heart rate returns to normal gradually and safely, your muscles get the stretch and recovery they need, and you’ll be ready for your next workout. If you need some ideas for some post workout stretches, check this quick VIDEO.

---

That’s all for now friends! Do you like fitness and wellness tips like this? Well, be sure to sign up for my emails! By signing up for my emails, you’ll get my blog posts and newsletters directly in your inbox. They are always full of useful fitness and nutrition tips to help you stay on track with your health and wellness goals. You can sign-up HERE so you don’t miss a thing!

As always, thanks for reading, and have a good one!

[addtoany]