If you’ve been following the same routine for so long you could do it in your sleep, it’s time to shake things up with this creative circuit workout. Each unique exercise requires effort from every muscle group, so you’ll keep the pressure on throughout the entire routine while challenging your body in new ways (two surefire strategies for getting noticeable results). The best part? You can attack this circuit one of two ways—either for reps, or time—so you can switch it up each week and keep things fresh.
Set Up: For this circuit you will have four stations: a mat, one medium to heavy weight dumbbell, an open space on the floor and a flat bench.
How to: There are two ways to perform this workout. Cycle through each station either: doing each exercise for 30 seconds OR 20 reps of each exercise. Once you’ve completed the circuit once through, rest for 60 seconds then repeat. Aim for 3-5 rounds depending on your fitness level and time.
Tip: If going for reps, time how long it takes you to complete a round. Try to decrease your time each week!
Start in high plank position. Lift your left foot and hand and rotate, passing your foot over the other and planting it on the ground so your chest now faces the ceiling. Kick your right foot up to meet your left hand. Rotate back to the starting position and repeat in the opposite direction.
Holding one end of a dumbbell in each hand, jump into a low, wide-stance squat, simultaneously bringing the dumbbell straight down between your legs. Jump your feet together, curling the dumbbell up to chest level, then press it up overhead. Return the dumbbell to chest height and repeat the entire movement.
From standing, place your palms on the mat and jump your legs straight out behind you (like you would in a burpee), then lower into a push-up, allowing your hips and legs to touch the ground. Place your arms and legs flat on the ground for one count, then place your palms back on the ground while hopping your feet towards them, and return to standing. Repeat.
Stand to one side of a flat bench with feet together. Holding the front of the bench, lean your weight into your hands and keep your feet together. Quickly jump up and over the bench. As soon as your feet touch the ground, jump back again. Continue jumping back and forth for all reps.
Begin on your knees on the mat, with your torso upright and hands on your hips or at your sides. Place your left foot forward and stand up, bringing the right knee up in front of you. Lower the right knee back to the ground, followed by the left. Do all reps on one side, then switch and repeat on the other side.
Lie on your back holding the dumbbell straight up over you in your right hand. Bend your right leg so your foot is alongside the left knee. Push off your grounded foot to roll over onto your left hip and push yourself up onto your bent elbow. Bend your left leg and thread it behind you and bring yourself up onto your left hand, straightening your arm. Push off your hand to bring your torso upright, so you are kneeling on your left knee. Bring your left foot up to meet your right, as you come into a full standing position. Reverse the movement step by step until you are back in the starting position on your back.
Begin in plank position on your forearms. Lift one arm and roll to one side so your feet are stacked and you are now in a side plank. Lower your hips down and up for one rep. Roll back to center plank, hold, then lift the opposite arm and roll to the other side. Repeat.
Get into a decline plank position with your feet on the end of a flat bench with palms on the ground and your arms extended. Perform a single push-up. Walk your hands around the end of the bench until your body is perpendicular to the bench. Do another push-up. Walk your hands back to the start and repeat.
Rest 60 seconds and repeat from the top.
Routine by Fatima Leite Kusch, Competition prep coach and Pro Fitness Model competitor | Photography by Paul Buceta | Model Tiffany Gaston