Complete this entire circuit, in order, as fast as possible with correct form. Use weights if you’ve got ‘em!

DUMBBELL GOBLET SQUATS X 20

While holding the dumbbell vertically against your sternum, begin in an upright position (chest up, shoulders back, abs tight) and you sit back into a squat–hinging at the hips first and then bending your knees to slowly lower down until your thighs are parallel to the floor. With your weight back on your heels, drive back up into a standing position.

ALTERNATING REVERSE LUNGES X 20 (10 FOR EACH LEG)

Standing in the upright position, step back and lower your left knee towards the ground. Keep the majority of your weight through the heel of your right foot as your drive back up into the standing position. Be aware to maintain posture, stay back on the heel of that front foot and keep your knees from buckling towards your midline. Alternate legs throughout the exercise. If you want to add weight, hold a dumbbell in the goblet hold position. 

DUMBBELL RENEGADE ROW X 10

Begin in the plank position with a dumbbell under each hand and perform a push-up. After the push-up, remain in the plank position and take your feet out a few inches wider. Row the dumbbell in your right hand towards your rib cage, driving your elbow to the ceiling. Try not to rotate at the hips and keep your core tight. Do another push-up and repeat the row on the left side. This counts as 2 reps. 

SPLIT SQUAT JUMPS X 20 (10 FOR EACH LEG)

Begin in the lunge position and jump! While in the air, switch your lead leg. Work to maintain proper posture, keeping your knees from caving in, and drive through the heel of your front leg. 

BURPEES X 10

Starting in a standing position, drop down into a plank, perform a push-up, then pop your feet up to the outside of your hands and drive through your heels to jump up into your standing position. These are tough!

PLANK HOLD X 30 SECONDS (COUNT SLOWLY!)

Begin with your hands or elbows directly below your shoulders. Round out your upper back by pushing the floor away while squeezing your belly button to your spine. Hold your core and glutes as tightly as possible.

*REPEAT X 2-4: Beginners X 2; Intermediate X 3; Advanced X 4*

Rest as needed between rounds → No more than 90 seconds!

 

Georgia Walker, owner of GWalker Performance, is an experienced exercise and sports professional that holds a M.S. in Exercise Physiology and operates as a Certified Strength and Conditioning Coach. GWalker Performance combines her experience at both the collegiate level and within private sector by allowing her the opportunity to train clients one-on-one in Asheville, NC, and through online programming. To learn more, visit www.gwalkerperformance.com.