If you're looking to save time in the gym [1], this intense, 2-for-1 core and glute-focused circuit has your name written all over it.
The Workout
To get your body ready for the workout, begin with a dynamic warmup [3] to loosen your muscles and get the blood flowing.
Directions: Begin by doing each exercise for the designated amount of repetitions listed before advancing to the next move. Since this is a circuit there will be little to no rest in between exercises (use your transitions as your rest period) and two minutes of rest at the end of each round. If you feel you need to slow down the pace of the workout for whatever reason, feel free to take one minute of rest in between each exercise.
Complete every exercise in the circuit and then take two minutes of rest. Repeat for four rounds.
Jump Squats
- Begin in an athletic stance with feet shoulder-width apart and arms bent with hands at chest level. Bend knees and come into a full squat.
- Jump up as explosively as you can, reaching for the ceiling.
- When you land, lower back into the squat position to complete one rep.
- Do 15 reps.
Mountain Climbers
- Start in a traditional plank — shoulders over hands and weight in your toes.
- With your core engaged, bring your right knee forward under your chest, with the toes just off the ground. Return to your basic plank. Switch legs, bringing the left knee forward. That completes one rep.
- Do 15 reps.
Split Lunge Jumps
- Stand with your feet together and your knees soft. Jump and come into a lunge with your left leg forward.
- Push off with both feet, jumping them together, then hopping into a lunge with your right leg in front.
- Jump your feet back together to complete one rep.
- Do 10 reps.
Plank With Shoulder Tap
- In a plank, alternate bringing your hand to the opposite shoulder without allowing your torso to twist.
- Do 20 shoulder taps.
Single-Leg Bridge
- Lie on your back, with the knees bent, and place your hands on the floor for stability. Extend the left leg out.
- Pressing your right heel into the floor, lift your pelvis up, keeping your body in a stiff bridge position.
- Slowly lower your body to the floor. This completes one rep.
- Do 10 reps on each leg.
Single-Leg Deadlift
- Stand with all your weight on your right foot, abs engaged and chest lifted.
- Reach your torso forward as you lift your left leg behind you. Reach your arms out to the sides for balance as your torso and leg come parallel to the floor.
- Hold this position for a moment, and reach through your left heel to engage the back of the left leg.
- Moving in one piece, lower your left leg toward the floor as you return to standing upright, resting the left foot lightly on the ground. This completes one rep.
- Do 10 reps on each leg.
Side Plank Crunch
- Begin in a side elbow plank with your left forearm on the floor and your right hand behind your head.
- Keeping your torso stable and your waist lifted, bring your right knee up toward your shoulder to lightly tap your right elbow.
- Lengthen your right leg back to the starting position to complete one rep.
- Do eight reps on each side.
Side Plank Dips
- Begin in a side elbow plank on your right side with your heels stacked.
- Inhale and lower your pelvis to the floor, so your right hip hovers just off the floor. Exhale and press up through your right waist to lift your pelvis and return to side plank. Pull your right shoulder blade down your back to stabilize your shoulder.
- Do 10 reps on each side.
Double Leg Lifts
- Lay flat on the ground with your legs extended straight up toward the ceiling.
- Place your hands underneath the back of your head. For added stability, place your arms out to your side, allowing the palms to grip the floor much like you would in a push-up position.
- Pressing your lower back into the ground, slowly lower both legs down toward the floor, then slowly raise them back up. If this is too difficult, lower them as much as you can, or lower one leg at a time.
- Complete 10 reps.
