Circuit 30 Minute Workout with Music
As a part of my aspirations for the new year, I have committed this year to be the year of saying yes and getting out of my comfort zone. 2023 has already been incredible and inspiring because I have put my focus on growing and trying new things.
One of the ways in which I have gotten out of my comfort zone is by teaching my first yoga audition. I taught a class that was half workout/circuit and half yoga. If you read my New Years post, you know that I am working on “ripping off the bandaid” and beginning to teach yoga and this was one of my first steps!! For the workout portion of the class this was the workout I taught. This is one of my new favorite workouts. All you need is 30 minutes to burn the body. I used 15 pound dumbbells, but I would recommend 8-15 pounds.
Warmup: Use the warmup as a warmup. The work will come, get the body moving and feel each exercise.
Reach up, touch toes, stretch out as needed
30 seconds, no rest
High knees
Jumping jacks
Pop squats or regular squats
Circuit 1: 30 seconds per exercise, then after all 4 take a 30 second rest. Repeat 4 times.
Twist Thrusters: rack the weights at the shoulders, squat and as you thrust twist left and push the left arm and weight up. Then, squat and twist the right arm and weight up. Modify: take away the weights or do regular thrusters or keep the weights racked and front squat.
Devil’s press : this exercise is a burpee, but at the top you press the weights up and at the bottom you do a push-up. Modify: regular burpee.
Row to downward dog: plank position, row the left arm back, then right, and push back into downward dog. When you push back, keep the core engaged.
Glute bridge + shoulder press: stay in a flute bridge, squeezing gluten and abs and press the weights up.
Circuit 2: 30 seconds per exercise, then after all 4 take a 30 second rest. Repeat 4 times.
Jump squats: modify: regular squats but keep the pace high
4 high knees, 4 mtn climbers
Bicycle crunches
Lunge kicks: start with one leg, then in the next set switch legs. By the end of the 4 round you will have done each leg twice
Circuit 3: 30 seconds per exercise, then after all 4 take a 30 second rest. Repeat 2- 4 times depending on fatigue.
Squat + press: rack the weights at the shoulders, squat down, come up, and then press. No momentum here. Modify: no press or remove the weights.
Spiderman switches: start in a plank position, left foot outside of left hand, jump and switch to right foot outside of right hand, keep switching. Modify: take out the jump and go from plank position, move left foot outside left hand, come back to plank, right foot outside right arm, back to plank.
Overhead Tricep Extensions: take one weight with both hands or use two weights, keep the gaze forward, dip the weight down and press it up with the triceps.
In and out squat pulses: narrow squat stance and pulse, jump out to a wider squat and pulse. Modify: start narrow squat and move one leg out, other out, one in, other in.
Playlist:
Dancin (feat. Luvil) Krono Remix, by Aaron Smith
Boss Bitch by Doja Cat
Pound the Alarm by Niki Manj
Physical by Dua Lipa
Sweet Nothing by Calvin Harris
Applause (Empire of the Sun Remix) by Lady Gaga
Mother’s Daughter by Miley Cyrus
Die Young by Kesha
Karma by Taylor Swift
This is YOUR workout, modify as you need. We are here to have fun. Put a smile on your face it isn’t that deep. I want you to ask yourself if your body is quitting or if it is your mind. Most times our mind quits way before the body. Push yourself. You grow outside the comfort zone. I want those shoulders and booties burning after this. Form is always more important than pace so if you need to slow it down to prevent injury do it.