Full Body Strength and Sculpt Circuit

Format: Perform 3 rounds for the prescribed amount of time. Rest as needed.

Move 1: Star Jump to Plank Walkout with Mountain Climbers (0:30)

• Begin in a low squat, feet close together, hands touching your feet. Chest up. Explode up and open your arms and feet wide. Land softly in the same position you started.
• Walk your hands out to a tall plank, hands stacked just below your shoulders. Run your knees into your chest (2 times), alternating legs. Keep your core engaged.
• Jump your feet to your hands, come to a standing position and spin around.
• Repeat combo.

Move 2: Sit Up Cross Punch (0:30)

• Lay on your back with your knees bent. Bend your arms, placing soft fists on either side of your chin. Hook your feet under the couch or anything handy to hold your feet down, or if you’re more advanced do this without any support.
• Use your upper abdominals to sit yourself up, driving across your body with 2 punches.
• Lower down with control, making contact with your lower back on the mat and unrolling fully at the top so your head touches down.

Move 3: Alternating Crescent Kicks (0:30)

• Get ready to jump around and have some fun with this great fighter move that works your hips, glutes and lower abdominals!
• Come into a fighter stance with your left foot slightly in front of your right, and get light on your feet. Go ahead and bounce around a few times, bringing your hands up by your face.
• Your kick will come from your back leg, and you’ll want to imagine you’re going to draw a crescent with your foot during the kick. So it arcs up (as high as you’re comfortable with) and across in front of your body. Land back in your stance and bounce a couple times to reset and do it again. Alternate between legs.
• You can kick low, or turn it into a knee kick. This is a great way to see how tight your hips are, and if one is tighter than the other. The hip joint is generally not super flexible, and this is a very good move to remind it how much it can move. Follow this up with some pigeon stretches to open up your hip if you feel tight or have a hard time kicking up.

Move 4: Reverse Lunge Pulse – Right  (0:20)

• Step forward with your right foot. Lower your body toward the ground until your right upper thigh is parallel to the floor and your right knee forms about a 90-degree angle.
• Straighten up by pushing through your right heel to return to stand.
• Pulse up and down for the prescribed amount of time

Move 5: Booty Kick Step Up Kick – Right (0:30)

• Assume the starting position on all fours: knees hip-width apart, hands under your shoulders, neck and spine neutral.
• Bracing your core, begin to lift your right leg, knee staying bent, foot staying flat, and hinging at the hip.
• Use your glute to press your foot directly toward the ceiling and squeeze at the top. Ensure your pelvis and working hip stay pointed toward the ground.
• Step through coming into a standing position and drive your left knee up to your chest or kick.  

Move 6: Push Ups (0:30)

• Place your hands flat against the surface directly under your shoulders and extend your legs out behind you.
• Perform a push-up by lowering yourself to meet the surface, back flat, core engaged, and eyes focused about 6 inches in front of you.
• Push back up. Keep your core engaged the whole time and your neck in neutral alignment.
• Mod: You can perform these on your knees or on an elevated surface.
• Check out my Push-up Progression Tutorial for tips on perfecting form and building strength!

Move 7: Reverse Lunge Pulse – Left  (0:20)

• Step forward with your left foot. Lower your body toward the ground until your right upper thigh is parallel to the floor and your right knee forms about a 90-degree angle.
• Straighten up by pushing through your right heel to return to stand.
• Pulse up and down for the prescribed amount of time.

Move 8: Booty Kick Step Up Kick – Left (0:30)

• Assume the starting position on all fours: knees hip-width apart, hands under your shoulders, neck, and spine neutral.
• Bracing your core, begin to lift your left leg, knee staying bent, foot staying flat, and hinging at the hip.
• Use your glute to press your foot directly toward the ceiling and squeeze at the top. Ensure your pelvis and working hip stay pointed toward the ground.
• Step through coming into a standing position and drive your right knee up to your chest or kick.  

Move 9: Jumping Jacks (0:30)

• Begin by standing with your legs straight and your arms to your sides.
• Jump up and spread your feet beyond hip-width apart while bringing your arms above your head, nearly touching.
• Jump again, lowering your arms and bringing your legs together. Return to your starting position.
• Mod: Take the jump out and switch between the right and left leg stepping out to the side.