Not feeling the gym today? No sweat. This at-home circuit workout is so tough, you won’t even miss the weight room. Guaranteed, you’ll be hitting every muscle from your shoulders to your hamstrings, not to mention boosting your heart rate to ensure you’re torching fat at the same time. All you need is a pair of dumbbells or if you don’t have ‘em, you can make do with just your bodyweight.
The Workout: After the warm-up, perform the following exercises as a circuit, doing 10-15 reps of each exercise (per side when applicable) with no rest in between. Once completed, rest for 60-90 seconds then repeat. Do the circuit 3 times.
Warm-up: 1 min each
Mountain Climbers • Butt Kicks • Skipping
Rock n’ Roll Squat
Target muscles: legs, glutes, abdominals
How to: From a standing position, bend your knees and squat down all the way to the floor. As your butt hits the floor, roll onto your back, bringing your knees into your torso and your hips off the floor. Use your core and momentum to roll forward, planting your feet flat on the floor, come into a squat, then press up to standing.
Target muscles: deltoids, pectorals, abdominals
How to: Get into high-plank position with your arms extended and legs straight out behind you. Place your feet shoulder-width apart. Bend your arms to lower towards the ground while at the same time, bending one knee and bringing it up towards your elbow. Extend your arms and return your leg to the starting position, then repeat on the other side. Continue alternating sides for all reps.
Target muscles: glutes, quads, hip flexors, calves
How to: From standing, take a big step with one foot and cross it behind the other. Bend both knees and lower until your back knee is a few inches from the floor. Press off your back foot and return to the starting position, then repeat on the other side. Continue alternating sides for all reps.
This is a great move for targeting the glutes. Just be sure to keep your knee in line with your toes and your chest lifted to help you remain balanced throughout the movement.
Plié Squat to Upright Row
Target muscles: hip adductors, glutes, deltoids
How to: Holding dumbbells in front of your thighs, place your feet wide apart with your toes turned out to 45 degrees. Bend your knees, making sure they point in the same direction as your toes, and lower into a squat. Press through your heels and straighten your legs, bringing the dumbbells up to shoulder height in front of your chest. Lower and repeat.
Target muscles: glutes, legs, hip flexors
How to: Stand with one foot forward and the other approximately a foot back. Bend your knees and lower into a lunge. Extend your legs and explode upwards, switching legs in the air so you land in a lunge with the opposite foot forward. Continue alternating legs for all reps.
Dive Bomber Push-Up
Target muscles: Pectorals, deltoids, arms, abdominals
How to: Begin in a Downward Dog position with palms pressed into the floor, wider than shoulder-width apart, and hips raised towards the ceiling. Bend your arms and slowly drop your body towards the ground (without touching it) in a fluid motion, starting with your chest, then torso, then hips. Reverse the motion to return to the starting position and repeat.
Routine by Nichelle Laus, Certified Personal Trainer & Coach | Photography Paul Buceta | Model Sarah Kassimer | Hair & Makeup Two Chicks & Some Lipstick